clean 5-5-5-5 3 rounds 5 push press 135/95# 10 sit ups 10 burpees 200m run
Monthly Archives: September 2016
Thursday’s Workout 9/14
Amrap in 20 min 400m run 10 deadlifts 185#/135# 10 push ups 20 squats
Wednesday’s Workout 9/14
shoulder press 10-10-10-10 4 rounds 3 muscle snatch (add weight each set) 20 walking lunge steps 10 pull ups/ring rows sandbag carry
Tuesday’s Workout 9/13
Good mornings 5-5-5-5 Amrap in 5 min 20 double unders 10 thrusters 95/65#
Monday’s Workout 9/12
complex 1 push jerk + 1 split jerk 5-5-5-5 amrap in 5 min 10 hang clean 135/95 10 burpees
Friday’s Workout 9/9
snatch deadlift 10-10-10 4 rounds 3 deadlifts (ahap) 15 push ups 20 grasshoppers 1 sled push w 2×45# rest
Thursday’s Workout 9/8
floor press 10-10-10 amrap in 15 min 10 clusters 95/65# 10 pull ups 400m run
Wednesday’s Workout 9/7
Back Squat (pause) 5-5-5 (5sec pause) – add weight 3 rounds 200m row 20 sit ups 24 box jump 24/20#
Tuesday’s Workout 9/6
hang power snatch 3-3-3-3 4 rounds 5 deadlifts 225/155# 400m run tabata
Friday’s Workout 9/2
Good Mornings 10-10-10-10 amrap in 15 min 10 push press 115/85# 10 grasshoppers l/r =1 10 walking lunges l/r = 1 200m run