Monday April 10, 2017

“A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111

B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees”

“A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups”

“A.
Three sets, not for time, of:
15-20 Meter Handstand Walk
12 Alternating Pistols (load with a KB if you would like)

B.
Every 8 minutes for 32 minutes (4 sets):
Run 800 Meters @ 85-90%
25 Russian Kettlebell Swings (32/24 kg)
25 Push-Ups

C.
Three sets of:
Hollow-Rocks x 60 seconds”