Oct
6

"Hop, skip and a jump!"

6 x 5
Split Stance Press
(Alternate forward foot each set)

4 Rounds:  (17:00)
10 each arm KB Snatches (35#/53#)
20 Wall Ball
30 Sit Ups
40 Double Unders

Oct
5

"Saddle Up!"

3 Sets (12:00)
10 each Weighted Step-Ups (Use either KBs or DBs)
10 BB Bent-Over-Rows

4 Rounds of Cindy
12 Clean and Jerks (105#/155#)
3 Rounds of Cindy
9 Clean and jerks
2 Rounds of Cindy
6 Clean and Jerks

17:00 cap.
Cindy – 5 Pull Ups; 10 Push Ups; 10 Squats

Oct
4

"Blast it!"

8 x 1
1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat

3 Rounds:  (17:00)
1/2 Rope Climbs
10 2-for-1 Wall Ball (mod is 20 regular wall ball)
Row 15/20 calories
15 OH Squats (65#/95#)
20 Plyo Lunges

Oct
3

"Franimal!"

21-15-15-9
Thrusters (65#/95#)
Pull Ups
KB Swings (53#/70#)
Sit Ups

Oct
2

"Kettle to the metal!"

Front Squat
5 x 3
Maintain 80-90% of 1RM.

3 Rounds:  (15:00)
10 each side KB Snatches (35#/53#)
9/12 Ring Dips (Rx is strict)
10 each side KB Clean and Jerks (35#/53#)
21 Box Jumps

1 223 224 225 226 227 248

WP Facebook Auto Publish Powered By : XYZScripts.com