Thursday, September 19, 2019

Thursday

Strength 
4 Rounds
(Not for Time)
15 Plate Tricep Extensions
10 Around the Worlds
15 Plate Tricep Extensions
10 Around the Worlds (other direction)

Rest 2 Min Between Rounds

3 Min AMRAP
(As Many  Reps as Possible in 3 Min)
Close Grip Empty Barbell Curl
Every Time you Break:
10 Alt Hammer Curls

Hammer Curl Weight -

Men: 40# DBs
Women: 20# DBs

Metcon
7 Rounds

7 Lungesters
30 Double Unders

RX Men: 75#
RX Women: 55#
at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

Friday

Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift  4 rounds not for time 8 single leg DB left leg 8 single ...

  • Tuesday
    1 mile run/ or 1600 row 5x10 bent over row  “Annie” 50-40-30-20-10 Double unders ( Double the singles) Sit-ups 
  • Thursday
    Strength Following a 30 minute clock: 0:00 - 5 Front Squats 3:00 - 5 Front Squats 6:00 - 5 Front Squats 10:00 - Max Reps Front Sq...
  • Monday
    Strength   Overhead Squat (15 Min to Establish 2 Rep Max) Front Squat (6 Min EMOM x 4 Front Squats) Pick a weight that scares you!! ...