8/5/2016
"Mainsite Friday"
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups
+
20-30 minutes of weakness Gymnastics training
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups
+
20-30 minutes of weakness Gymnastics training
8/4/2016
A. Thrusters 8-8-8-8 rest 2 minutes
*focus on moderate weight adn fast turnover*
+
AMRAP 10
15 Wall Ball Shots 30/20
10 Calorie Assault Bike
*focus on moderate weight adn fast turnover*
+
AMRAP 10
15 Wall Ball Shots 30/20
10 Calorie Assault Bike
8/2/2016
A1. Single Arm DB Push Press x 6-8 reps rest 1:00 minute bt arms
A2. Single Arm DB Row x 6-8 reps rest 1:00 bt arms x 4 sets
+
AMRAP 20
5 Chest 2 Bar Pull-Ups
10 HSPU
15 Overhead Squats 95/65
A2. Single Arm DB Row x 6-8 reps rest 1:00 bt arms x 4 sets
+
AMRAP 20
5 Chest 2 Bar Pull-Ups
10 HSPU
15 Overhead Squats 95/65
8/1/2016
DELOAD WEEK 2 - Hopefully some of the nagging aches and pains are feeling better. If you're still feeling beat down, I'd suggest taking a week off.
A. Sandbag Squat @ 32X1 x 5 reps rest 2 minutes x 5 sets
B. Power Snatch Cluster @ 70% 1.1.1 x 5 rest 10 seconds rest 2 minutes
+
For time:
25 Calorie Ski Erg
25 Burpees Over Sandbag
25 Sandbag Over Shoulder (100/80)
A. Sandbag Squat @ 32X1 x 5 reps rest 2 minutes x 5 sets
B. Power Snatch Cluster @ 70% 1.1.1 x 5 rest 10 seconds rest 2 minutes
+
For time:
25 Calorie Ski Erg
25 Burpees Over Sandbag
25 Sandbag Over Shoulder (100/80)
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