Hey everyone summer shirt orders will be in this week. So keep an eye out!!!
Monday:
EMOM x 10
1 back squat @100% if 3RM
Right into
EMOM x 10
1 power clean @ 65-70% of 3RM back squat
Right into
EMOM as long as possible (caped at 10 minutes)
12/9 Calories any machine
Tuesday:
Build to a 1RM strict press
2 Rounds for time:
800m run go
30 Pull ups
15 Thrusters (115/80)
Wednesday:
3 Rounds:
:30 Handstand hold
30 crunches
60 seconds max double unders
For time:
5 Rounds:
5 S2OH (165/110) *PAUSE
10 Burpees
Rest 3 minutes then,
50 Calories on any machine for time:
Thursday:
3 Rounds for time:
1k row/ Bike 50-40 Cals/ 1k ski
40 Sit ups
20 Chin ups
Friday:
Deadlift:
90 seconds max reps @ 95%
Rest 2 Minutes
60 seconds max reps @ 85%
For time:
10 Thrusters (135/95)
50 Double unders
8 Thrusters
40 Double unders
6Thrusters
30 Double unders
4 Thrusters
20 Double unders
2 Thrusters (135/95)
10 Double unders