Tuesday the 23rd

IMG_0665

I. 3 Rounds NFT:

10 Air Squats

10 Burpees

20 Cal Row/Bike

II. 3 Front Squats followed by 3 Back Squats

5 Sets at 80% IRM Front Squat

III. 3 Rounds:

20 Push Press 85/65#

20 Hollow Rocks

20 Wall Balls

20 V-Ups

 

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Monday the 22nd

mj-618_348_ladder-workouts

I. 3 Rounds NFT:

10 Jumping Squats

10 Push-Ups

10 Dislocates

II. Squat Snatch 5 x 3, 70-85%

III. 21 – 15 – 9

Box Jumps

Power Cleans 115/75#

HSPU

 

 

 

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Friday the 19th

unnamed

I. Run 800 Meters

II. 6 Rounds:

3 Front Squats, 6 Back Squats @ 75% 1RM Front Squat

III.  For Time:

50 KBS 53/35#

40 Sit-Ups

30 Burpee Box Jumps 24/20″

20 HSPU

10 Strict Pull-Ups

 

 

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Thursday the 18th

core workout

I. 3 Rounds, NFT

10 Burpees

15 Hollow Rocks

200 Meter Row

II.  5 x 5 Strict Press @ 75%

5 x 5 Deadlift @ 75%

III. AMRAP (23)

20 V-Ups

10 Shoulder Touches, or 20 ft Hand Stand Walk

15/15 K2E

60 2 Count Flutter Kicks

10 Thrusters 85/65#

400 Meter Run

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Wednesday the 18th

back-squat-kendrick-farris

I. 3 Rounds NFT:

10 Jumping Squats

10 Good Mornings (light)

100 Meter Run

II. Back Squat, 12 min to est a 1 RM

then 3 x 5 at 70%

III. Annie:

50 – 40 – 30 – 20 – 10

Double Unders

Sit Ups

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