Monday 1. 4 Sets of: Weighted Pull up x 4-6 Ring Push up x 12-15 V ups x 15-20 2. 21-15-9 Deadlift (155/105) Front Squat (155/105)
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1. 3 Sets of : Farmers Carry x 80m Single Leg Glute Bridge x 10 per leg Side Plank x 30 sec per side 2. Death By Wall Ball Min 1- 2 Wall Ball Min 2- 4 Wall Ball Min 3- 6 Wall Ball Min 4- 8 Wall Ball ….until you cannot complete the reps on the minute ... Continue Reading
1. Every 2:30 for 10 minutes perform: Back Squat x 5 reps(first rep 5 second. Eccentric) 2. Take 10 minutes to work up to a 1RM Split Jerk 3. AMRAP for 6 minutes 2 squat cleans (155/105) 2 Hspu 2 squat cleans (155/105) 4 Hspu 2 squat cleans ( 155/ 105) 6 ... Continue Reading
1. For Time 15-12-9-6-3 Deadlift (255/175) * 12 minute time Cap 2. AMRAP for 12 minutes With a Partner alternating rounds. 15/10 Cal Row 10 Burpee over Rower
1. Four sets of: Front Rack Walking Lunge x 5-7 per leg 2. 5 Rounds For Time 7 Overhead Squats 115/75 14 Kettle Bell Swings
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