Leg Strength 20:00 EMOM 1:00 Complete 8 Reps each leg Front Rack Box Step Up @ max weight set 4 weeks ago 1:30 Rest 1:00 10 DB/KB High Pull each arm @ Last weeks weight 1:30 Rest Spotlight on: Keeping your hips square Metcon: 5x 15/12 Cal AB 20 wall balls #MobilityMonday 12:00 Mobility
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Bi-linear 24:00 EMOM 1:00 Complete 8 Reps DB/KB OH Lunge each arm @ max of 3 weeks ago 2:00 Rest 1:00 1 Rep Split Jerk 2:00 Rest Spotlight on: Foot spacing MetCon: Teams of 3: 10:00 AMRAP 10 Alternating Arm Double(R/L) OH DB Lunge (75/45) 10 HSPU 5 Muscle Ups The Athlete who starts the lunges must also complete the HSPU. Any athlete, or combination of athletes, may do the Muscle Ups) Olympic Lifting 20:00 E2MOM Deadlift + Clean pull + Hang Squat Clean + Squat Clean Complex 2 sets @ 75%, 2 sets @ 80% 2 sets @ 85% & 2 sets @ 90% & 2 Sets of 95% of max weight 3 weeks ago. Spotlight on: Speed Under Bar Metcon: 5 Rounds: 2 Power Cleans 7 Bupree Over Bar 3 Squat Cleans 45m Sled Push (185/135) (15:00 Cap) Clean weights: (135-155-185-225-245/85-105-125-145-165) HAPPY BIRTHDAY JENN! |
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