Monday060317

Strength

Hang Power Clean

Take 15mins to build to today’s 1 rep max or 3 rep max.

Workout

Pull/Push
10min AMRAP of:
12 x Pull-ups
8 x HSPU
4 x Power Clean

RX: 155/105#
Scaled: 135/85#
Feeling Froggy?? 185/115#

**Scale HSPU’s to box HSPU’s or DB Push presses**

Saturday040317

Strength

8min EMOM:
4 OHS + 4 OH  Lunges + 4 OHS

Workout

Individual:
20 minute AMRAP of:
20 x Push Press – 95/65#
20 x Box Step up – 20/15kg DB each hand)
20 x SDHP – 95/65#
20 x Wall Ball – 30/20#
Row 20 cals

Scaled: 45/35#, Wall ball – 20/14#

Teams:
Teams of 3.
One person working at a time.
Athlete must finish movement before team mate can do the next.
e.g. A1 completes all push presses before A2 completes all Box Step ups and so on.

20 minute AMRAP of:
10 x Push Press – 95/65#
10 x Box Step up – 20/15kg DB each hand)
10 x SDHP – 95/65#
10 x Wall Ball – 30/20#
Row 10 cals

Scaled: 45/35#, Wall ball – 20/14#

Friday030317

Strength

Front Squat
3 x 3 @ 80%

Workout

16 min EMOM:
Minute 1: 7 x Deadlifts – 185/135# + 7 x Box Jumps -24/20″
Minute 2: 15/12 Calorie Bike or row
Minute 3: 7 x Wallballs – 20/14# + 7 x C2B Pull-ups
Minute 4: 15/12 Calorie Row

Scaled:
Deadlift – 155/105#.
Pull ups

Thursday020317

Pre Work

Initial Burn
7min AMRAP of
10 x Squat Snatches
5 x Burpess over the bar

RX: 95/65#
Scaled: 75/55#

Workout

Rower Countdown – Teams of 2:
2000m Row Sprint – Switch every 250m
REST 2mins
1500m Row Sprint – Switch every 250m
REST 90sec
1000m Row Sprint – Switch every 250m
REST 60sec
500m Row Sprint – Switch every 250m

SCORE = Total Time

Wednesday010317

Strength

Front Squat – Find a heavy single.
Feeling good, go for a 1RM

Workout

Leg Masher
3 RDS for time
15 x Power Clean
12 x Box Jumps
15 x Push Jerks
12 x Box Jumps

RX – 115/75#
Scaled – 95/55#