9-29-15

STRENGTH – Squat Snatch 1 rep every 30 seconds for 6 min loading is around 50-60% of your 1 RM (If you can’t catch in the bottom Power snatch + 1 OHS)

CONDITIONING 60 Double unders (4:1 singles) 40 Wall Balls 20 Plyo Push-up on Plate (45#/25#) 800m run 20 Plyo Push-up 40 Wall Balls 60 Double Unders (4:1 Singles)

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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

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

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