Immagini

Wednesday 210331

Strength

Bench Press

1-1-1-1-1 @ 75-95%1Rm

Then

EMOM 12

Odd:9 Deadlift+6 Hang power Cleans+3 Shoulder to Overhead

Even:

8-10 Burpees over the bar

Tuesday 210330

Strength

Deadlift

1-1-1-1-1 @ 75-95%1Rm

Then

Elizabeth

21-15-9

Power Clean

Ring Dips

60/40

Monday 210329

Strength

Back Squat

1-1-1-1-1 75-95%1RM

• For Time
• 100 Thrusters (135/95 lb)
• 5 Burpees to start and at the top of every minute

Thursday 210325

Strength

Shoulder Press

5×3 (progressive) @ 70-90%1RM

Then

For Time

800m Row

40 KB Swings 24/16

20 Box Jumps 60/50cm

40 KB Swings 24/16

800m Row

Wednesday 210324

Strength

Deadlift 5×3 (progressive)  70-90% 1RM

Every 2:00

Then

For Time60-40-20

Double Unders

30-20-10

Calorie Row

Into

30-20-10

Renegade Row

Workout of the Day

Tuesday 210323

Strength

Back Squat 4×3 (progressive)

Then

3 Rounds for Time

21 DB Deadlifts

15 DB Floor Presses

9 DB Thrusters

Load: 20/16

Monday 210322

Strength

Bench Press 5×3 (progressive) 70-90% 1RM

Then

Metcon

50 Du’s

25 Down Ups

25 DB Satches 20/16

25 DB Sit Ups

25 DB Push Presses

25 DB Sit Ups

25 DB Snatches

25 Down Ups50 DU’s

Thursday 210318

Buy In

20 HSPU

200m Run

Then

4 Rounds

10 DB Power Cleans 20/16

10 DB Split Squats 20/16

10 DB Hang Snatches 20/16

10 DB Split Squats 20/16

Buy Out

20 HSPU

200m Run

Wednesday 210317

Strength

Deadlift

5×5 (progressive – 65/85% 1RM every 2:00)

Then

For Time:

2 Rounds

15 KB Swings 24/16

12 Cal Row

9 Burpees

2 Rounds15 Sit Ups

12 Tuck Ups

9 V Ups

2 Rounds

Tuesday 210316

Strength

Bench Press

5×5 (progressive(

Metcon

0:00-4:0

1-2-3…

Back Rack Lunges, 44/34

Strict Pull Ups

4:00-8:00

800m Row

8:0-12:00

1-2-3…

Dumbbell Hang Power Snatches 2/12

Strict Press