Reminder: Mondays holiday hours
8am
9:30am
4:00pm
Monday:
A.
For time:
75 Power snatches (75/55)
*Every 2 minutes stop and complete 4 Burpees over bar
**Workout starts with Burpees
TUESDAY:
A.
3 Rounds: (not for time)
5/5 Windmills
10 Heavy DB snatches
3-6 Muscle ups OR 15 Unbroken chin ups
B.
3 Rounds for time:
40 Sit ups
40 Wall balls
10 Power cleans (165/115)
WEDNESDAY:
A.
3 sets: Drop set
15/15/15 (heaviest, lighter, lightest)
Single arm bent over row
B.
2 sets: Drop set
10/10/10 (heaviest, lighter, lightest)
Strict press
C.
EMOM x 10
1 Back squat @ 90+%
THURSDAY:
A.
6 Rounds:
15/10 Cal bike sprint
2 Squat snatches (heavy)
Rest 3 minutes
*Increase weight each set
FRIDAY:
A1) 10 minutes max calories
Rest 4 minutes
A2) 10 minutes max calories (different machine)
B)
Establish 1RM Bench