All Laid Out For You….
Monday…
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ALRIGHT… HERE WE GO!!!
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Strength…
Back Squats…
NOT Every Min On the Min X 3 Mins!!!
15 Back Squats @ 70% of your 1 Rep Max
MetCon…
25 Empty Bar OverHead Squats
5 Wall Ball Shots
30 AbMat Sit Ups
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20 Empty Bar OverHead Squats
10 Wall Ball Shots
30 AbMat Sit Ups
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15 Empty Bar OverHead Squats
15 Wall Ball shots
30 AbMat Sit Ups
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10 Empty Bar OverHead Squats
20 Wall Ball Shots
30 AbMat Sit Ups
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5 Empty Bar OverHead Squats
25 Wall Ball Shots
30 AbMat Sit Ups… TIME!!!
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3…2…1… GO!!!
Mando
Tuesday…
Strength…
Strict Press…
NOT Every Min On the Min X 3 Mins!!!
15 Strict Press @ 70% of your 1 Rep Max
MetCon…
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For Time…
200 Meter Run
9 Push Presses (Rx’d: M-95lbs/F-65lbs…)
9 Pull Ups
400 Meter Run
6 Push Presses (Rx’d: M-115lbs/F-85lbs…)
6 Chest To Bar Pull Ups
800 Meter Run
3 Push Presses (Rx’d: M-135lbs/F-95lbs…)
3 Bar Muscle Ups…TIME!!!
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Wednesday…
Strength/MetCon…
Based Off 70% of your 1 Rep Max Power Clean
For Time…
300 Meter Row
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead” + 1 Front Squat
600 Meter Row
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead”
900 Meter Row
1 DeadLift + 1 Power Clean
1200 Meter Row
1 DeadLift + 1 Power Clean
1500 Meter Row
1 DeadLift …TIME!!!
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Thursday…
Strength… Rest Day!!!
MetCon…
3 Bar Touching Jumps
6 Pull Ups
9 Toes To Bar
12 Box Jumps
15 Air Squats
45 Up Downs
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2 Bar Touching Jumps
4 Pull Ups
6 Toes To Bar
8 Box Jumps
10 Air Squats
30 Up Downs
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1 Bar Touching Jump
2 Pull Ups
3 Toes To Bar
4 Box Jumps
5 Air Squats
15 Up Downs …TIME!!!
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Friday…
Strength/MetCon…
***Rx’d: M-135lbs/F-95lbs…***
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2 Snatches + 8 OverHead Squats + 10 Bar Muscle Ups
2 Snatches + 6 OverHead Squats + 8 Bar Muscle Ups
2 Snatches + 4 OverHead Squats + 6 Bar Muscle Ups
2 Snatches + 2 OverHead Squats + 4 Bar Muscle Ups
2 Snatches + 2 Bar Muscle Ups…TIME!!!
And There It Is…
Enjoy The Rest Of Your Sunday!!!
RainCrossStrengthandConditioning 