Friday, February 21, 2020

Saturday 200222

Warm-Up: 0-10
4 Rounds
10 Cossak Squats (5/leg)
25' HS Walk
25' Lunge Steps

Strength: 22-37
Squat Clean
In 15:00 complete the following
3x3 @ 70%+ 1RM
2x2 @ 80%+ 1RM
2x1 @ 90%+ 1RM

MetCon: 53-68
4 Rounds (15:00 Cap)
400m Row
8 Hang Squat Clean 135/95
4 Rope Climbs

Extra: 82-90
For Time (8:00 Cap)
100' HS Walk
100m Sandbag Carry 150/100lbs
100' HS Walk
at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...

  • Saturday 200321
    Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
  • Friday 200320
    Warm Up: 0-5 30/25 Calorie Row 30 Box Jumps w/ step down 20 KB Swings Strength: 13-23 Power Clean EMOM 10 2 Reps AHAP build across sets MetC...
  • Wednesday 200318
    Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...