But First…
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ALRIGHT… HERE WE GO!!!
Active Rest Day… GET OUT & DO SOMETHING!!!
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Monday…
For Time…
9 Hang Power Cleans @ 135lbs/95lbs…
25 AbMat Sit Ups
25 Wall Ball Shots @ 20lbs/14lbs…
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7 Hang Power Cleans
20 AbMat Sit Ups
20 Wall Ball Shots
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5 Hang Power Cleans
15 AbMat Sit Ups
15 Wall Ball Shots
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3 Hang Power Cleans
10 AbMat Sit Ups
10 Wall Ball Shots
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1 Hang Power Clean
5 AbMat Sit Ups
5 Wall Ball Shots
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Tuesday…
For Time…
7 Power Cleans @ 155lbs/105lbs…
20 Pull Ups
20 Toes To Bar
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5 Power Cleans
15 Pull Ups
15 Toes To Bar
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3 Power Cleans
10 Pull Ups
10 Toes To Bar
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1 Power Cleans
5 Pull Ups
5 Toes To Bar
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Wednesday…
For Time…
5 “Shoulder To OverHeads” @ 185lbs/115lbs… From The Rack…
15 Burpee Box Jumps
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4 “Shoulder To OverHeads”
12 Burpee Box Jumps
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3 “Shoulder To OverHeads”
9 Burpee Box Jumps
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2 “Shoulder To OverHeads”
6 Burpee Box Jumps
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1 “Shoulder To OverHead”
3 Burpee Box Jumps
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Thursday…
For a Total of 3 Rounds:
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5 “Ground To Shoulder + Shoulder To OverHeads” @ 135lbs/95lbs…
10 American KettleBell Swings
15 Calorie Bike Or 15 Calorie Row… Stick With The Same Equipment…
20 Wall Ball Shots
5 “Ground To Shoulder + Shoulder To OverHeads”
25 Toes To Bar… TIME!!!
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Friday…
9 Hang Power Cleans @ 115lbs/85lbs…
9 AbMat Sit Ups
9 Wall Ball Shots
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7 Power Cleans @ 135lbs/95lbs…
7 Pull Ups
7 Toes To Bar
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5 “Shoulder To OverHeads” @ 155lbs/105lbs… From The Rack…
5 Burpee Box Jumps
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3 “Ground To Shoulder + Shoulder To OverHeads” @185lbs/115lbs…
3 American KettleBell Swings
3 Calorie Bike Or 15 Calorie Row… Stick With The Same Equipment…
3 Wall Ball Shots
3 “Ground To Shoulder + Shoulder To OverHeads”
3 Toes To Bar… TIME!!!
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Saturday Sweat Sesh @ 9:00AM…
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 