Wednesday February 7, 2018

AM- MOVE/ COND.

FOR QUALITY: :

1km row + 50 air squats

 

Every 0:20 x10mins

1 squat snatch, 1 hang squat snatch

@40%

 

2km row +35 air squats

 

Every 0:20 x10mins

1 clean pull, 1 hang clean, 1 split jerk

@40%

 

3km row + 20 air squats

 

*air squats for quality.

 

BURN BRIDGES

Push Press:

4 x 1reps @ 90%

1 x MEreps @ 75%

2:00 rest between sets

 

B) BB Wave 1:

10 Thrusters, 42/30kg

5:00 Max distance Row

1 Round of NATE

2 Muscle-ups

5 HSPU

8 Swings, 32/24kg

Rest 2:00, repeat x 3

 

C) BB Wave 2:

10 Toes to Bar

1 Round of DT @ 60/40kg

12 Deadlift

9 Hang Cleans

6 Push Jerks

5:00 AMRAP

9 burpee box overs

25 wall balls

50 DU

Rest 2:00, repeat x 3

 

D) BB Wave 3:

3 x 30 GHD Sit-ups

3 x 20 Good Morning (banded)

3 x 10 Back extensions

*rest as needed.

← Back to Blog