4.14.20

A. Warm Up

3 sets increasing effort with each set

5 No Jump No Clap Burpees

-rest 15 seconds-

12 seconds sprint on rower

*this is meant to get your upper body and your CNS to wake up. Not MAX effort but build to a tough pace

B. Strength

Push Press

3 sets of 5 reps @ 30X3 Tempo

*Tempo is really – 3 seconds slowly down into a Touch and Go Push Press, with 3 seconds hold at top

C. Conditioning

30 Unbroken KBS 70/53lbs

Row 30/25 Cals

20 Unbroken KBS 70/53lbs

Row 30/25 Cals

10 Unbroken KBS 70/53lbs

*Unbroken Sets – if you cannot achieve 30 reps of KBS with the prescribed weight, then scale down to 53/35 or 62/44. With these sets you must finish all reps without putting the bell down

0 views0 comments

Recent Posts

See All

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

150

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

470

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

670