Wednesday… Squat / Row / Ring Rows / Ring Dips / Squat Cleans
Backsquat 3×5 Then… 1000m row 20 ring rows 20 ring dips 20 squat cleans
Tuesday… Kettlebell Swings
100 kettle bell swings unbroken (70/35) Penalty – 10 hollow body rocks or 10 seconds or scale down to 10 seconds of hollow body holds
Monday…Burpees / Thrusters
Kalsu - 20 MINUTE TIME CAP On the minute: Complete 5 burpees and perform max rep (135/95) thrusters on the minute. The goal is to complete 100 total thrusters.
Friday…Toes-to-Bar / Push-ups / Air Squats
7 Rounds 5 toes to bar 10 push ups 15 air squats
Thursday…Push-Press / Slamball
AMRAP in 12 min 3 push press 6 slam ball
Wednesday…Push-ups / Supermans
100 push ups for time Every time you rest (lay on ground or hands off deck) 5 Supermans
Tuesday…Back Squat / Pull-ups
5 Rounds for time 10 Back Squats (225/135) 5 Strict Pull-ups
Monday…Wallball / Power Cleans / Toes-to-Bar / Box Jumps
3 Rounds of: 1 Min Wallball 1 Min Power Cleans (135/95) 1 Min Toes to Bar 1 Min Box Jumps (24/20) 30 Sec Rest.
ROM (Range of Motion) mini Seminar Thursday 22nd 6:30PM
Andrew will go over Range of Motion issues with training. How to stretch and shed some light on why and how we should be stretching to maintain flexibility and get through some of those nasty issues you keep having. We will be going over: Basic Anatomy Why we get tight and develop knots The basics [...]
Thursday…
Nightmare before Christmas 1 min on 30 sec off of: Burpees Box Jumps (24/20) KB Swings (55/35) air squats, push ups double unders dumbbell push press (45/25) The first minute on you complete the burpees, next minutes box jumps, etc. Score is total reps
