MONDAY:
Conditioning:
2 Rounds for time:
800m run
50 S2OH (95/65) *pause
50 KB swings
TUESDAY:
Build:
20-15-10
Arnold press (Same weight)
Banded tricep extension (3 sec flection)
Conditioning:
2 Rounds: 2 min rest btw rounds
15/10 Calories
15 TTB
5 Dead lifts (275/185)
Rest 4 minutes, repeat
WEDNESDAY”
Build:
Front squat:
Build to a heavy 7 reps
Conditioning:
3 minutes max cal row
rest 2 minutes
3 Minute AMRAP:
20 Thrusters (Barbell)
15 Pull ups
rest 2 minutes
3 minutes max cal row
rest 2 minutes
3 Minute AMRAP:
20 Thrusters (Barbell)
15 Pull ups
THURSDAY: (this is the work out for AM and PM classes)
Build:
Bench press:
Build to a heavy 7 reps
Conditioning:
12 Minute AMRAP:
24 Walking lunges
24 Push ups
FRIDAY:
Conditioning:
For time:
15-12-9
Power clean (115/75)
Burpee
- rest 5 minutes
2 Rounds for time:
20/15 Calories
10 Burpees over bar
- rest 5 minutes
1 Rounds for time:
40 Wall balls
20 Clean and jerks (115/75)