Wednesday 2/22/17

A.

Tabata Static Ring Hold

Ring Support at the top

Bottom Dip Hold

Alternate every round for 16 rounds total

B.

“Cindy”

AMRAP in 20min

5 Pull Ups

10 Push Ups

15 Air Squats

 

Tuesday 2/21/17

A.

2 Push Presses + Split Jerk x 5 Sets (E2MOM)

B.

AMRAP in 12min

3 Power Clean 165/100lb- B1 135/75lb- B2 Choice

6 Front Squat 165/100lb- B1 135/75lb- B2 Choice

9 Pull Ups

Saturday 2/18/17

A.

4 Rds N.F.T.

10JM Presses

10 Strict Dips

30 Band Pull Apart

B.

AMRAP in 12min

25m DB OH Lunges 45/25lb- (B1) 35/15lb-(B2) Choice

16 One Arm DB Push Presses (8/8) 45/25lb-(B1)35/15lb-(B2) Choice

12 Russian Twists 45/25lb-(B1)35/15lb-(B2) Choice

Friday 2/17/17

A.

3 Rds

1min each station

Goblet Squats

Burpee Pull Ups

Battle Ropes

Slam Balls

1min Rest in bet Rds

B.

Romanian DL

10-10-10-10-10 (E3MOM)

Thursday 2/16/17

A.

E2MOM for6min

3 Power Cleans

E2MOM for 6min

3 Power Cleans

E2MOM for 6min

3 Power Cleans

Add weight for each EMOM, purchase 1 min rest bet EMOMs

B.

10 Rounds of

30 Sec On

60 Sec OFF

Rowing for Max Cal