Thursday, March 12, 2020
Friday 200313
Warm-Up: 0-5
20 Wallballs
:30 HS Hold
20 Wallballs
3 Wall Walks
Bike remainder of time
Strength: 14-21
Clean and Jerk
EMOM 7:00
2 Reps, Build across sets, drop and reset
MetCon: 30-42
3 Rounds(12:00 Cap)
15 Bar Facing Burpees
12 HSPU
9 Squat Snatch 135/95
Extra: 52-60
For Time(8:00 Cap):
20/12 Calories on Bike
40 Air Squats
20/12 Calories on Bike
40 Alternating DB Snatch 50/35
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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, ...
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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, ...
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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...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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