Wednesday 11/12/19
5 Rounds (Not Timed) – 5 Wall Climbs – 30m Prowler Push – 15/12 Cals Ski Erg – 8 DB Bench Rows Per Arm
5 Rounds (Not Timed) – 5 Wall Climbs – 30m Prowler Push – 15/12 Cals Ski Erg – 8 DB Bench Rows Per Arm
10 Rep Max Back Squat 5 x 20 Hollow Rocks Between Sets Then For Time – 30 Squat Cleans @ 135/95lbs –
7-7-7 Push Press 5 x 10 Ring Rows Between Sets Then 5 x 2 Minute Rounds – 200/180m Row – 15 KB
For Time, In Partners (45 Minute Time Cap) 100-80-60-40-20 – Cals On Rower – Cals On Ski – Cals On Bike **Alternate work/rest, partition
3 Rep Max Hang Squat Clean Then 9 Minute AMRAP – 7 Toes To Bar – 5 Hang Squat Cleans @ 135/95lbs
Rest Day Or (Optional Workout) 5 Rounds – 1 Minute: Cals Ski Erg – 1 Minute: Step Ups @ 24”/20” (Alt. Legs) –
8-4-4-2-2-1-1 DB Snatch Per Arm Handstand Walk Practice/Progressions Between Sets Then 3 Rounds (25 Minute Time Cap) – 30 DB Snatches @
1 Rep Max Front Squat Then 15 Minutes – 15 Front Squats @ 105/75lbs – 15/12 Cal Row – 12 Front Squats @
5 x 10 DB Strict Press Shoulder Mobility And Kipping Practice Between Sets Then 21-15-9 – Shoulder To Overheads @ 115/80lbs –
3-3-3 Dead Lift 5 x 10-15 Strict Bar Dips Between Sets Then 20 Minute AMRAP – 7 Burpees – 14 KB Swings