Monday, October 22, 2018

Monday, October 22, 2018

A) Back Squat
- Establish a 5-Rep heavy
- Then -
B) “ Microwave “
In a 10:00 Window…
75 Wallball “Buy-In” (20/14)
Directly into…
AMRAP:
8 Burpee Box Jump Overs (24″/20″)
40 Double-Unders

” SWEAT “ ( Noon Class Only )
AMRAP 20:
30 Double Unders
20 Wall Balls (20,14)
10 Burpee Box Jump Overs (24,20)
* Rest 1 Minute Between Rounds *

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Wednesday, September 12, 2018

Wednesday, September 12, 2018

A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)

“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest

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