Saturday 31/03/18
3-3-3-3-3 Bench Press Then 2 Rounds – 25/20 Cals Air Bike – 25 Abmat Sit Ups – 25 Thrusters @ 95/65lbs – 25
3-3-3-3-3 Bench Press Then 2 Rounds – 25/20 Cals Air Bike – 25 Abmat Sit Ups – 25 Thrusters @ 95/65lbs – 25
20 Minutes To Find 1 Rep Max Squat Clean Then Complete In Partners, Alternating Work/Rest 60-40-20 – Box Jump Overs @ 24”/20” –
5 x 5 Strict Press 5 x 8 DB Bench Rows Per Arm Between Sets Then 7 Rounds – 12 Wall Balls
2 Minutes – 300/270m Ski Erg – Max Reps Double Unders Rest 2 Minutes 2 Minutes – 25/20 Cals Air Bike – Max
6-6-4-4-2-2 Front Squat 5 x 12 Toes To Bar Between Sets Then 21-15-9 – Cals On Rower – DB Snatches @ 30/20kg
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 10 Minute AMRAP – 9 Power Cleans @ 115/80lbs
5 x 50m Sprints **Start sprints at 90sec intervals. Progressively increase effort each sprint from 80% to 100% Then – 800m Slow
“Open Workout 18.5” 7 Minute AMRAP 3,6,9,12,15…etc – Thrusters @ 100/65lbs – Chest To Bar Chin Ups
20 Minutes To Find 1 Rep Max Bench Press 5 x 8 Bent Over Barbell Rows Between Sets Then In Teams Of