Wednesday091116

 

Fitness Performance Strength Work

Front Squats – Heavy Single

**start at 65-70% and increase each set, not maxing out, just get to a Heavy single**

Suggested rep scheme – 5x-4x-3x-2x-1x

 

Fitness Workout

“Jeremy”
4min AMRAP:
5 Hang Snatch power or squat (95/65#)
10 Burpees Over the Barbell

 

Rest 2 minutes

“Ben”
4min AMRAP:
10 Power Cleans (95/65#)
20 Pull-Ups/jumping pull ups

 

Rest 2 minutes

“Beau”
4min AMRAP:
15 Box Jump-Overs (24”/20” Step-Overs Allowed)
30 Wall Ball Shots (14/10#)

Performance Workout

“Jeremy”
4min AMRAP:
5 Hang Squat Snatch (135/95#)
10 Burpees Over the Barbell

 

Rest 2 minutes

“Ben”
4min AMRAP:
10 Power Cleans (135/95#)
20 Pull-Ups

 

Rest 2 minutes

“Beau”
4min AMRAP:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14 & 10/9ft)

 

Post Work

4min row or ride

Stretch / Roll