BINGO starts next week! Don’t forget to pick up your sheets! 😃😃😃
Monday:
A.
1 set:
Max back squats @ 100% of 3RM
B.
For time:
50/40 Calories
50 Burpees
50/40 Calories
Tuesday:
Strict press:
Build to a heavy strict press
Then,
Max reps at 80%
B.
For times:
50 Toes to Bar
Rest 2 minutes
30 Thrusters (95/65) *pause
Rest 2 minutes
40/30 Calories
Rest 2 minutes
30 Clean and jerks (95/65)
Wednesday:
3 Rounds:
:20 L-sit
3/3 Turkish get ups
20 Bounding box jumps
2 Rounds for time:
60 Sit ups
30 Chin ups
30/20 Calories
Thursday:
A.
“Drop sets on drop sets”
3 sets: Single arm bent over rows
15/15/15
Heaviest to lightest
B.
100 Push ups
*each time you break, stop and run 100m
Friday:
For time:
10 Minute AMRAP:
15/10 Calories
8 Power cleans (115/70)
8 Front rack forward lunges
Rest 5 Minutes
10 Minute AMRAP:
15/10 Calories
8 hang squat clean thrusters (115/70)
8 Burpees