Skill:
Wall Squat (improving the quality of your Squat)
Then
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans 62/44
Immagini
Monday 171120
For time:
Buy in: 800m run
21-15-9
Calories Row
Medball Cleans 9/6
Hang Power Snatch 44/34
Cash out: 400m run
Friday 171117
AMRAP 3
21 Overhead Squats 44/34
21 Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 52/38
18 Burpee
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 62/44
15 Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 72/48
12 Burpees
Max Calorie Row
Thursday 171116
Back Squat
Build to Heavy Set of 5
Then
On the Minute x 12 (4 Rounds)
1st minute: 10 Deadlifts 102/72
2nd minute: 20 AbMat Sit-Ups
3rd minute: Max Calorie Row
Score: total calories!
Wednesday 171115
“Fight Gone Bad”
3 Rounds of 1:00 at Each Station:
Wall Balls 9/6
Sumo Deadlift High Pulls 34/24
Box Jumps 50cm
Push Press 34/24
Calorie Row
Rest
Tuesday 171114
Romanian Deadlift:
4 sets of 8 reps (choose appropriate load)
4 Giant Sets, not for time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings
Monday 171113
For time:
800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”
*The Chief:
3 Power cleans
6 Push-ups
9 Squats
62/44