Wednesday…Clean & Jerk / Double Under
Clean & Jerk 1-1-1 Then… For 20 minutes complete 2 minutes of work followed by 1 minute of rest of: Double Unders or Single Unders
Tuesday…Hollow Rock / Arch Rock / One leg Squats
Complete 3 Rounds: NO TIME COMPONENT…REPEAT NO TIME COMPONENT Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a [...]
Monday…Front Squat / Thruster / Row
Front Squat 3-3-3-3 Then… For time: Dumbell Thruster 21 reps Row (300m) Dumbell Thruster 18 reps Row (300 m) Dumbell Thruster 15 reps Row (300 m)
Friday… Back Squat / Sledgehammer / Tire Drags
Back Squat 3-3-3 Then… 3 rounds for time of: 20 Sledgehammer Swing Right Sides 16/10 20 Sledgehammer Swing Left Sides 16/10 lbs 2 20 ft Seated Tire Drag Pulls 55/35 lbs
Thursday… Helen “Wet”
Helen “Wet” 3 Rounds of : 400 meter Row 21 Kettlebell Swings 11 Pull-ups
Wednesday… Thruster / Push-up / Box Jump
As many rounds as possible in 15 minutes of: 5 Thrusters (right arm)s 5 Thrusters (left arm)s 7 Push-ups 9 Box Jump
Tuesday… Press / Row / Push Press / Burpees
Press 3-3-3-3-3 Then… 21, 15, 9 reps of: Row for Calories Push Presses 115/75 Burpees
Monday… Wallball / Slamball / Overhead Walking Lunges
5 Rounds for time of: 15 Wall balls 20 Slam Balls 40 Ft Overhead walking lunges with the ball Use the same slamball for all of the movements
Friday… FRAN
“Fran” 21-15-9 Thrusters Pull-ups
Thursday… Deadlift / Ring Push-ups
Deadlift 3RM then… 3 rounds of max rep ring push ups (scale down if you cannot get at least 10 ring push ups) 2 minute rest between rounds
