Here Ya Go… All Laid Out For You…
Except For Friday & Saturday…
Enjoy Your Sunday!!!
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ALRIGHT… HERE WE GO!!!
Active Rest Day… GET OUT & DO SOMETHING!!!
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And Then… Next Week…
Monday…
ALRIGHT… HERE WE GO!!!
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Strength…
Back Squats…
NOT Every Min On the Min X 5 Mins!!!
25 Back Squats @ 60% of your 1 Rep Max
MetCon…
—————————————————–
For Time…
100 Alternating Single Unders (Rx’d…)
25 GHD Sit Ups (Rx’d…)
50 Double Unders (Rx’d…)
25 Burpees
——————————————————-
80 Alternating Single Unders
20 GHD Sit Ups
40 Double Unders
20 Jumping Burpees
——————————————————-
60 Alternating Single Unders
15 GHD Sit Ups
30 Double Unders
15 Box Jumps
——————————————————-
40 Alternating Single Unders
10 GHD Sit Ups
20 Double Unders
10 Burpee Box Jumps
——————————————————-
20 Alternating Single Unders
5 GHD Sit Ups
10 Double Unders
5 Burpee Box Jump Overs…TIME!!!
Tuesday…
ALRIGHT… HERE WE GO!!!
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Strength…
Strict Press…
NOT Every Min On the Min X 5 Mins!!!
25 Strict Press @ 60% of your 1 Rep Max
MetCon…
***KetttleBells… Pick Your Poison!!!***
—————————————————–
For Time…
1 Hand Release Burpee
10 AbMat Sit Ups
1 Pull Over
10 Alternating KettleBell “Shoulder To OverHeads”
—————————————————————————-
2 Hand Release Burpees
20 AbMat Sit Ups
2 Pull Overs
20 Alternating KettleBell “Shoulder To OverHeads”
—————————————————————————-
3 Hand Release Burpees
30 AbMat Sit Ups
3 Pull Overs
30 Alternating KettleBell “Shoulder To OverHeads”
—————————————————————————-
4 Hand Release Burpees
40 AbMat Sit Ups
4 Pull Overs
40 Alternating KettleBell “Shoulder To OverHeads”
—————————————————————————-
5 Hand Release Burpees
50 AbMat Sit Ups
5 Pull Overs
50 Alternating KettleBell “Shoulder To OverHeads”…TIME!!!
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Wednesday…
ALRIGHT… HERE WE GO!!!
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Strength/MetCon…
Based Off 60% of your 1 Rep Max Power Clean
For Time…
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead” + 1 Front Squat
25 American KettleBell Swings
25 Box Jumps
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1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead”
20 American KettleBell Swings
20 Box Jumps
——————————————————–
1 DeadLift + 1 Power Clean + 1 Clean
15 American KettleBell Swings
15 Box Jumps
——————————————————–
1 DeadLift + 1 Power Clean
10 American KettleBell Swings
10 Box Jumps
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5 American KettleBell Swings
5 Box Jumps
1 DeadLift
Straight Shot Run… TIME!!!
Thursday…
ALRIGHT… HERE WE GO!!!
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Tactical Thursday 155…
Strength… Rest Day!!!
MetCon…
—————————————————————-
For Time…
150 Toes To Bar…
Everytime You Drop…
Burpee Progression + A Straight Shot Run…
…TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 