A. Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds
B. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of four sets.
A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…
B. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1
C. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 6 reps
Goal is to use last week’s top weight for all three sets.
C. Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups
immediately followed by…
Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)
D. Every 3 minutes, for 24 minutes (8 sets), for max calories:
45 seconds of Assault Bike
Rest the remainder of the 3-minute period.
*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.
warm up:
3:00 min of Whip/ Nae Nae
skill:
OH plate relay
WOD:
AMRAP in a given amount of time of
5 Push press
5 Wall ball
10 Single unders
Game & Healthy Snack