Monday January 22, 2018

AM- POWER

3 Sets:

10:00 assault bike

*Consistent pacing, Z3-4 HR

Rest 3:00 between efforts

POWER ENDURANCE / REPEAT

WARRIOR pointONE

repeat : 0:00 - 4:00

2 Rounds

10 DB snatch

15 Box Facing Burpees

 

> 8:00

2 Rounds

15 DB Snatch

15 Box Overs

 

> 12:00

2 Rounds

20 DB Snatch

15 Box Overs

 

>16:00

2 Rounds

25 DB Snatch

15 Box overs

 

**If you fail to get thru the work before the time caps thats your score.

**The workout is for time

 

B) SKILL / GYMNASTICS:

Max Unbroken Bar Muscle-ups

3 x 50% of reps above

**so if you hit 20.. complete 3 sets of 10 (ROUND UP odd numbers)

 

C) WEIGHTLIFTING:

Squat Clean and Push Jerk

1 x 5 @ 70%

1 x 3 @ 75%

1 x MEreps @ 80%

1 x MEreps @ 85%

**the goal is touch and go reps

← Back to Blog