Hey everyone!
Don’t forget to order your Belkis Bites today @ (www.BelkisBites.com)
If you haven’t given them a try yet you are missing out. Order today and it will be at the gym Wednesday morning.
Monday:
Back squat:
15 reps
12 reps
9 reps
3 Rounds for time:
20 Hang cleans (95/65)
400m run
20 S2OH (95/65)
TUESDAY:
A)
3 Rounds:
20 Walking lunges (holding plate, 45/35)
20 in place reverse lunges (holding plate, 45/35)
20 Jumping lunges
B)
2 Rounds: (rest 4 minutes btw rounds)
20 Burpees over bar
35 TTB
50 Wall balls
*Score each round separately
WEDNESDAY:
A)
Dead lift: heavier than last week
3x4
1x16
B)
4 Rounds for time:
500/400m row
15 Box jumps
15 Pull ups
THURSDAY:
A)
3 Rounds:
15-15-15
DB bent over rows
B)
15 Minute AMRAP:
5 Thrusters *1 sec pause (115/80)
5 Power cleans
5 Burpees
FRIDAY:
A)
EMOM for 10 minutes:
3 Snatch snatches
*These can be done any way, touch and go or singles, you just need to get 3 done within the minute
B)
You are no the same person as last week, how can you do better?
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!