A) Back Squat 3 sets of 5 @ 75%
B) CF Metcon
C) 3 sets of 10 supine ring rows, 25 sit ups, not for time
B) CF Metcon
C) 3 sets of 10 supine ring rows, 25 sit ups, not for time
Workout of the day - Monday, December 21, 2015
Warm Up: 2 minutes of jump rope then... 3 rounds of 10 DB thrusters, 10 inchworms with a push up, 10 ring rows, 10 jumping jacks
Warm Up: 2 minutes of jump rope then... 3 rounds of 10 DB thrusters, 10 inchworms with a push up, 10 ring rows, 10 jumping jacks
Strength
Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of
each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep
Conditioning
Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of
each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep
Conditioning
A) 2RM Clean (touch and go this time, no dropping the bar at all)
B) CF Metcon
C) 4rds 7mb get ups (ahap), 10 alt pistols, not for time
B) CF Metcon
C) 4rds 7mb get ups (ahap), 10 alt pistols, not for time
Strength
Allow 15 minutes for this portion and partner up (for spotting/equipment purposes)
DB floor press 10, 10, 10, 10 build to a heavy set of 10
Rest 60 – 90 s between sets and then. . .
Allow 15 minutes for this portion and partner up (for spotting/equipment purposes)
DB floor press 10, 10, 10, 10 build to a heavy set of 10
Rest 60 – 90 s between sets and then. . .
A) Snatch, start at 95/65 and add 5 to 10# every minute until you fail. You have 3 strikes before you are out.
B) CF Metcon
C) 7min amrap: 3 c2b, 100m, run 6 c2b, 100m run, 9 c2b, 100m run etc (moderate pace,
not all out)
B) CF Metcon
C) 7min amrap: 3 c2b, 100m, run 6 c2b, 100m run, 9 c2b, 100m run etc (moderate pace,
not all out)
Teams of 3-4
5 minutes at each station, 2 minutes transition
5 minutes at each station, 2 minutes transition
- 100 m car push (= 1)
- 50 m wheelbarrow (ea 50 yds = 1 rep)
- 40 m prowler push (=1)
- 15 tire flips/20 sledge slams (= 1)