1. Close grip bench press 4×4 heaviest possible 2. ” Short chubby jack” 12 min AMRAP 10 push presses 135/95 10 KB swings 70/53 10 Box jumps 30/24 3.Tabata rowing sprints for max calories rest 5 min Tabata Airdyne sprints for max calories
1. Close grip bench press 4×4 heaviest possible 2. ” Short chubby jack” 12 min AMRAP 10 push presses 135/95 10 KB swings 70/53 10 Box jumps 30/24
1. Work up to a 1RM snatch 2. Work up to a 1RM clean and jerk 3.”BREHM” For time 10 15 foot rope climbs 20 Back squats 225/155 30 HSPU 40 Calorie row
“BREHM” For time 10 15 foot rope climbs 20 Back squats 225/155 30 HSPU 40 Calorie row
1. 10 Back squats 60% 90 sec rest , 7 calorie sprint on Airdyne 5 back squats 80%, 90 second rest, 7 calorie sprint on Airdyne 3 back squats 90%, 90 second rest , 7 calorie sprint on Airdyne 3 back squats 90%, 90 second rest , 7 calorie sprint on Airdyne 2.** Don’t forget …
** Don’t forget to register for the Halloween in house comp! 20 min AMRAP in Teams of 2 Continuous row for calories 20 Power cleans 135/95 30 Wall Balls 20/14 40 situps 1 Athlete is on the rower at all times while 1 Athlete is preforming exercises. You may switch off the rower at any …
1.For time 50 burpeees 50 C2B 50 Push Jerks 155/105 2.OTM x5 2 snatches 3.OTM x 5 1 clean pull to 1 full clean
For time 50 burpeees 50 C2B 50 Push Jerks 155/105
Light run/row/bike 30 min mobility
Drumroll……………. 5,000m run THEN Coaches choice goat day! Yes the coach will decide what your weakness is and what you should be working on..
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