One week remaining to make the committee club. Can you make the time? Can you make the changes need to make?
Start Monday of strong!!
A.
Back squats:
3x6 @ 70%
1x3 @ 85%
B.
5 Rounds for total time: (1 min rest after each round)
12 Box jumps (24/20)
8 Burpees
4 Power cleans (205/140)
Tuesday:
A.
3 Rounds:
10 Snatch grip B.O.R
10 Clean grip B.O.R
10 Narrow grip B.O.R
10 Strict presses
B.
20 Minute AMRAP:
300/250m row
30 Double unders
15 Thrusters (95/65) 1 sec pause
Wednesday:
A.
3 Rounds:
6 Handstand push ups/Dips
8 Heavy wall balls
10 V ups
B.
9 Total rounds: rest 1 minute after every 3 rounds
200m run
12/8 Calories (any machine)
12 Dead lifts (185/135)
Thursday:
27 Minute EMOM:
1. 10 Burpees over bar
2. 15/10 Calories
3. 1 Squat snatch
Friday:
A.
Heavy DB/KB walking lunges
4x16
B.
For time:
80 Kettle bell swings
1 Mile run