There May Be Some Added… Maybe Some Taken Away… There May Be Some Meditation….
But Here’s The Whole Week…
Monday…
ALRIGHT… HERE WE GO!!!
Strength…
Every 90 Secs X 5 Sets:
3 Back Squats @ 75% of your 1 Rep Max
10 Hollow To Knee Tuck Grabs
MetCon…
For Time…
22 Air Squats
21 Box Overs Outside (Rx’d: M-24″/F-20″…)
400 Meter Run
1 Box Over
16 Air Squats
15 Box Overs Outside
300 Meter Run
1 Box Over
10 Air Squats
9 Box Overs Outside
200 Meter Run
1 Box Over
6 Air Squats
5 Box Overs
Pump Run
1 Box Over…
Inside The Gym… TIME!!!
Tuesday…
ALRIGHT… HERE WE GO!!!
Strength…
Every 60 Secs + 30 Secs of Rest X 5 Sets:
3 Push Presses @ 75% of your 1 Rep Max
Remaining Time: Shoulder Taps
MetCon…
For Time…
Bear Crawl + 200 Meter Run
25 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)
15 DumbBell Power Clean & “Shoulder To OverHeads” (Pick Your Poison…)
15 DB Front Squats
30 DB Front Rack Forward Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
20 Double Unders
12 DumbBell Power Clean & “Shoulder To OverHeads”
12 DB Front Squats
24 DB Front Rack Reverse Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
15 Double Unders
9 DumbBell Power Clean & “Shoulder To OverHeads”
9 DB Front Squats
18 DB Front Rack Forward Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
10 Double Unders
6 DumbBell Power Clean & “Shoulder To OverHeads”
6 DB Front Squats
12 DB Front Rack Reverse Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
5 Double Unders
3 DumbBell Power Clean & “Shoulder To OverHeads”
3 DB Front Squats
6 DB Front Rack Forward Lunges
200 Meter Run + Bear Crawl… TIME!!!
Wednesday…
ALRIGHT… HERE WE GO!!!
Strength…
Every 90 Seconds X 5 Sets…
3 “Single & Controlled” DeadLifts @ 75% of your 1 Rep Max
10 Hollow Rocks
MetCon…
For Time…
1 Arm 200 Meter KettleBell Farmer’s Carry…
3 Rounds:
5 Burpee Box Jumps (Rx’d:M-24″/F-20″…)
10 KettleBell DeadLifts (Pick Your Poison…)
15 KettleBell Hang High Pulls
20 KettleBell Front Squats
15 KettleBell Hang High Pulls
10 KettleBell DeadLifts
5 Burpee Box Jumps
1 Arm Straight Shot KettleBell Farmer’s Carry…
200 Meter Run… TIME!!!
Thursday…
For Time…
400 Meter Run
3 DeadLifts (Rx’d: M-95lbs/F-65lbs…)
6 Pull Ups
6 Power Cleans
9 Pull Ups
9 Hang Power Cleans
12 Pull Ups
12 Front Squats
15 Pull Ups
15 Push Presses
18 Pull Ups
18 Thrusters
21 Pull Ups
“Backwards” 400 Meter Run…TIME!!!
Friday…
Not For Time…
400 Meter Run…
10 GHD Sit Ups
3 Bench Press
1 Snatch Attempt…
9 Burpees
3 Bench Press
1 Snatch Attempt…
8 GHD Sit Ups
3 Bench Press
1 Snatch Attempt…
7 Burpees
3 Bench Press
1 Snatch Attempt…
6 GHD Sit Ups
3 Bench Press
1 Snatch Attempt…
5 Burpees
3 Bench Press
1 Snatch Attempt…
4 GHD Sit Ups
3 Bench Press
1 Snatch Attempt…
3 Burpees
3 Bench Press
1 Snatch Attempt…
2 GHD Sit Ups
3 Bench Press
1 Snatch Attempt…
1 Burpee
3 Bench Press
1 Snatch Attempt…
400 Meter Run… TIME!!!
And There Ya Go…
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 