Monday 11/03/13
3 x 8 Press 5 x 8 Pistols per leg or 5 x 90 Second Double Under practice between sets Then 3 x 5 Minute
3 x 8 Press 5 x 8 Pistols per leg or 5 x 90 Second Double Under practice between sets Then 3 x 5 Minute
3 x 3 Front Squat 5 x max L-sit between sets Then 3 Rounds – 15 Front Squats @ 135/95 – 15 Toes To Bar
Open workout 13.1 17 min AMRAP 40 Burpees 30 Snatch @75/45lbs 30 Burpees 30 Snatch @135/75lbs 20 Burpees 30 Snatch @165/100lbs 10 Burpees Max rep
5 Rep Max Back Squat 5×10 Ring Row between sets Then 15min partner workout scored for total distance Prowler Push, alternating work/rest Both athletes must
5 Rep Max Strict Press Then 2 Sets x Max Reps of Push Press @ your 5RM 3 Rep Max Weighted Strict Chin Up Between
3 x 3 Deadlift 3 x 60 Second Plank Hold Then 13 Minute AMRAP – 13 Power Cleans @115/75lbs – 13 Wall Balls 20/14lbs Then
5 x 3 Back Squat 5 Rep Max Weighted Push Up between Sets Then 400m Run 3 Rounds x – 12 Back Squats @135/95lbs –