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Thursday 160505

1) For time: 1,000m row

2) 3 rounds for time of:

20 push-ups

20 shuttle sprints 24ft

3) 3 sets of:

5 Tempo band pull-aparts (5:1:x:2)

10 weighted back extensions

 

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Wednesday 160504

1) On 90s x 10:

Advanced

5 Power cleans

Notes: These are Touch N Go.

Intermediate

5 Hang power cleans

Baseline

5 Sumo deadlift High pulls

Notes: Use this if your shoulders are tight and you cannot receive in a proper rack position.


2) 5 rounds for time of:

15 Burpees

20 wallball 20/14#

 

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Tuesday 160503

1) Strict press 3-3-3-3-3

2) Complete as many rounds as possible in 20 minutes of:

Advanced

10 strict knees-to-elbows
20 ring dips
30-foot handstand walk

Intermediate

10 Armadillo crunches
20 supported ring dips
5 wall walks

Baseline

10 weighted sit-ups
20 bench dips
60s plank hold

Notes: Plank is from the hands

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