Thursday 31/12/15
3 Rounds – Max Reps Bench Press @ 165/115lbs – Max Reps Bench Press @ 115/75lbs – Max Reps Push Ups **Record all reps
3 Rounds – Max Reps Bench Press @ 165/115lbs – Max Reps Bench Press @ 115/75lbs – Max Reps Push Ups **Record all reps
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 15 Minute AMRAP – 5 Power Cleans @ 135/95lbs
3 x 7 Back Squat 5 x 15/12 Cals Air Bike Between Sets Then 5 Minute AMRAP – 5 Burpee – Box
5-5-3-3-1-1 Push Press 3 Rep Max Weighted Chin Up Between Sets Then 20 Minute Partner AMRAP – 400m Run **Alternate Work/Rest
“Isabel” For Time – 30 Snatches @ 135/95lbs Then 21-15-9 – Wall Balls – Chin Ups **250m Run After Each Round
3 Rep Max Overhead Squat Then 1 Set x Max Reps @ 70% Of 3RM, And 1 Set x Max Reps @ 50%
1 Rep Max Bench Press Then 2 Sets x Max Reps @ 70% Of 1RM Then 20-16-12-8-4 – Cal Row –
10 Rep Max Back Squat 10-10-10-10-10 Bent Over Barbell Rows Between Sets Then 10 Rounds (20 Minute Time Cap) – 3 Squat
5 x 5 Strict Press 5 x 20 Hollow Rocks Between Sets Then 5 Rounds – 150m Ski Erg – 15 Push