Friday, December 13, 2019

Friday

Strength
4 rounds for time
15 sit ups
15 v-ups
30 bicycle crunch
45 second plank
Buy out
 400 meter run. 

*Metcon
4 Rounds
12 Barbell Clean and Jerk
15 Barbell Thrusters

RX Men: 95-115
RX Women: 65-75
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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
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  • 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!! ...