Tuesday, 10-9-18
2 RDs
200m Run
5 Burpee
30 Min to complete
4×10 Bicep Curl
4×15 Banded Tricep Pull Down
3 sets of 21’s
4×10 strict Dips
4×10 DB Bench Press
21-15-9
DB Thruster 40/25
Burpee over DB
*7 min Cap*
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15 min to work on Muscle Ups 15-12-9 Row For Calories Wall Balls rest 3 min 12-9-6 Burpee Box Jumps Wall Balls rest 3 min 9-6-3 M/U Wall Balls
Saturday, 4-20-13
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Friday, 11/14/14
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Friday, 8-31-12
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Monday, 6-19-17
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Monday, 1-14-19
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9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*