1/19/2016
A. Every 20 seconds x 20 reps 1 Squat Clean @ 185/120
B1. OH Walking Lunge Steps x 16 reps rest 1 minute (heavier than last week)
B2. Glute Ham Raise Hold x Max rest 1 minute x 3 sets (hold top portion as long as possible)
+
500m Row @ 100%
rest 3 minutes
500m Row @ 100%
*set a PR*
B1. OH Walking Lunge Steps x 16 reps rest 1 minute (heavier than last week)
B2. Glute Ham Raise Hold x Max rest 1 minute x 3 sets (hold top portion as long as possible)
+
500m Row @ 100%
rest 3 minutes
500m Row @ 100%
*set a PR*
1/18/2016
Every Minute on the Minute x 25 minutes (5 sets of each)
minute 1 - 16/12 Calore Row
minute 2 - 18 Wall Ball Shots 20/14
minute 3 - 10 HSPU (Strict as long as possible)
minute 4 - 15 Burpees
Minute 5- 30 second AMRAP Chest 2 Bar Pull-Ups
minute 1 - 16/12 Calore Row
minute 2 - 18 Wall Ball Shots 20/14
minute 3 - 10 HSPU (Strict as long as possible)
minute 4 - 15 Burpees
Minute 5- 30 second AMRAP Chest 2 Bar Pull-Ups
1/16/2016
A. Every 90 seconds x 15 minutes (10 sets)
Front Squat x 1 + Split Jerk x 1 (65%, 65%, 75%, 75%, 80%, 85%, 85%, 90%, 90%, 95% of 1RM Jerk)
+
AMRAP 12
6 Power Cleans 155/105
9 HSPU
12 Box Jump Overs 24/20
Front Squat x 1 + Split Jerk x 1 (65%, 65%, 75%, 75%, 80%, 85%, 85%, 90%, 90%, 95% of 1RM Jerk)
+
AMRAP 12
6 Power Cleans 155/105
9 HSPU
12 Box Jump Overs 24/20
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