You Know The Drill…
Sunday… Active Rest Day… GET OUT & DO SOMETHING!!!
Monday… Tuesday… Wednesday…
We’re Goin’ Up To 70% & Dropping It Down To 3 Sets…
Monday…
Strength…
Based Off of 70% of your 1 Rep Max Clean…
Every Min On the Min x 3 Mins…
1 Clean + 4 Front Squats
MetCon Listed Below…
Tuesday…
Strength…
Based Off of 70% of your 1 Rep Max Strict Press…
Every Min On the Min x 3 Mins…
1 Clean + 2 Push Presses + 1 Push Jerk
MetCon…
GHD Sit Ups & HandStand Push Ups…
Wednesday…
Strength…
Based Off of 70% of your 1 Rep Max DeadLift…
Every Min On the Min x 3 Mins…
5 Singles + 3 Touch & Gos + 1 Single & Controlled
MetCon…
Rowing… DeadLifts… Running… Hip Extensions…
Tactical Thursday 176…
Hand Release Push Up… Dubbs… & 1 Run…
Friday…
DB Work… Bench Presses… AbMat Sit Ups
Saturday Sweat Sesh…
Stay Strong!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Based Off of 70% of your 1 Rep Max Clean…
Every Min On the Min x 3 Mins…
1 Clean + 4 Front Squats
MetCon…
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For Time…
21 Wall Ball Shots (Rx’d: M-20lbs/F-14lbs…)
15 American KettleBell Swings (Rx’d: M-70lbs/F-53lbs…)
9 Box Jumps (Rx’d: M-30″/F-24″…)
200 Meter Run
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15 Wall Ball Shots
12 American KettleBell Swings
6 Box Jumps
100 Meter Run
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9 Wall Ball Shots
6 American KettleBell Swings
3 Box Jumps
Straight Shot Run…TIME!!!
*****************************************************
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 