3-19-15

STRENGTH Seated Press – Work to a 3 RM Sit on a box or bench and press from shoulders to overhead. heavier loads should be taken from a rack

Weighted Push-up Partner assisted – rounds each person Men – 10 reps 40 # / 8 reps – 30# / 6 reps – 20# / 4 reps – 10# / 2 reps Women – 10 reps 20# / 8 reps – 15# / 6 reps – 10 # / 4 reps – 5# / 2 reps Once you are in the forward lean position try not to break as your partner removes the load on the reps listed

CONDITIONING 12 min AMRAP 150m Sled Pull (45#/35#) 10 Toe to Bar

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike