Happy Birthday Fenway!! 7 years ago today I adopted this sweet baby girl!
FITNESS
A. Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
B. Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps
Burpees x 10 reps
AIM
A. Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
B. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb. Power Clean x 5 reps
135/95 lb. Thruster x 5 reps
Burpees x 10 reps
SPORT
A. Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed
B. Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets.
C. For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
Don't forget about tomorrow's Team Workout