 Strength:
Deadlift 3-3-3-3-3 MetCon: 3 rounds for time of: 40 Calorie row 30 Box Jumps (24/20) 20 push press, (115/75#) 10 burpees
0 Comments
 Strength
Front Squat 3 rounds 1 attempts every 2:00 2 Reps Front Squat MetCon: 15:00 AMRAP Ladder: RX: Squat Cleans (185/135#) Muscle Ups Recreational: Squat Cleans(135/95#) C2B Pull ups Increase # of reps each round (1-1, 2-2, 3-3, etc.)
 MetCon:
3 Rrounds 5 Push Press (135/85) 10 Hang Clean (135/85) 15 Deadlift (135/85) Rest exactly 1:00 Repeat for a total of 3 cycles. Speed: 100m Sled Pull (225/155)  Strength:
Inverse Tabata Strict Pull Up Inverse Tabata Squat Inverse Tabata HSPU The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. MetCon: 5k Row Lifting Class: Box Back Squat 3-3-3-3-3 Wide Grip Bench Press 4-4-4-4-4 
 Strength:
10 1-minute rounds of: 3 Deadlifts, (315/205) 60-yard sprint Max reps Air Squat Rest 2:00 between rounds MetCon: 21-15-9 Wall Ball (20/14) KB Swing (75/55)  Strength
Weighted Dips 3-3-3-3-3 MetCon: 30 Walking Lunges “DB Front Rack ” (65/40) 400m Run 30 DB Snatch (65/40) 40 Burpees over DB 30 Chest 2 Bar Pull Ups / 30 Toes 2 Bar (alternate 5:5) 40 Burpees over DB 30 DB Snatch (65/40) 400m Run 30 Walking Lunges “DB Front Rack ” (65/40) Lifting Class: OH Squat 3-3-3-3-3 Snatch Balance 2-2-2-2-2 Hang Snatch 1-1-1-1-1
 Strength:
Inverse Tabata shoulder press, 155/105 lb. Inverse Tabata front squat, 245/135 lb. Inverse Tabata deadlift, 365/225 lb. The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. MetCon: Tabata Push Ups Sit ups (Switch movements each round for a total of 16 rounds) Lifting Class: Rack Pull, Front Squat, Squat Clean complex. 1-1-1-1-1-1-1-1 With 3 Bars Set Up, move immediately from one movement to the next. Set Rack Pull & Front Squat @ 80% 1RM |
Archives
March 2020
Categories |
RSS Feed