A1. CGBP w/ chains or bands, 6x3; rest 15s
*60% 1rm
*keep fast & explosive
A2. Clapping Push-Ups, 6x6-10; rest 2m
*as much height as possible
+
MAP 5-8, 20-25 min total work (3-15 min sets)
*keep aerobic
*post work/results comments
+
Band Pull-Aparts/Crossover Symmetry
A1. 205+Purple Band
ReplyDeleteA2. 10 reps across
+
AMRAP 12
400m run
20 walking lunge
15 KBS 53#
10 T2B
5 Double Push-up Burpee
-rest 5-
+
AMRAP 10
250m row
15 DB Snatch (alt) 50#
5 BBJ 30''
- 3 rds
- 3+6 Snatches
A1. 205 + chains
ReplyDeleteA2. 6 reps across
+
AMRAP 5 for each with 3 min rest between
6 HSPU
12 GHD situp
24 Dus
Row 10 cal
10 burpees over erg
10 OH walking lunge 115#
60 meter farmers carry 70# kbs
15 squats
10 box jumps 24"
5 GHD raises
A1. 145
ReplyDelete2 chains. ( not the rapper)
A2 6 across
Run 6 x 800 meters @ 80%
3 minute rest B/T
3:26-3:26-3:28-3:26-3-25-3:25
A1. 175 plus chains
ReplyDeleteA2. 8 reps across
+
10min
250 row
15 DB Snatch 50#
5 BBJ 30in
rest 5min
x2
Rnd 1 3Rounds
Rnd 2 2 Rounds (Mom called in the middle of the round)
A1. 185+chains
ReplyDeleteA2. 6x
Amrap 10 x 2 - 5min rest
10 cal row
10 HPC (135)
10 BJO (24)
BS 8x3 @ 225 slow down, explosive up
ReplyDeleteA1. 195 plus chains
ReplyDeleteA2. I let Joe do mine
+
10min
250 row
15 DB Snatch 50#
5 BBJ 30in
rest 5min
x2
Rnd 1 3 Rounds + 250m row + 6 Snatch
Rnd 2 3 Rounds + 100m row
ReplyDeleteA1. 195 plus chains
A2. 8s
+
10min
250 row
15 DB Snatch 50#
5 BBJ 30in
rest 5min
x2
Rnd 1 4 Rounds
Rnd 2 3 Rounds + 250m row + 10 snatch
A1. 165
ReplyDeleteA2. 8-10 reps
10 to 1
Cals on Rower
WB
Sit-ups
11:15
10 to 1
BJ
TTB
Burpees
9:35