Wednesday December 12th, 2018

WEDNESDAY AM- PLYO POWER:

Box Jumps:

Every 30sec x 10
1 box jump, with 2 sec pause in the dip
1 box jump.

*Build as high as possible.
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Paused Push Press:

5 x 3, 77%
*Do not re-dip, drive from the static position.
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Power Slams:

5 x
12 clapping Press Ups
5 Half Kneeling med ball chest pass
*Stand on the release.
Rest 0:45
-
5 x
8 Banded KB Swings
6 OH to Floor Med Ball Slam
Rest 0:45
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WEDNESDAY PM:

Running Accumulation Week 04

01
400m Run
rest 90 seconds

02
10 Burpee
400m Run
rest 90 seconds

03
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

04
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

05
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

06
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

07
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

08
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

09
8 Toes to Bar
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

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