Tuesday the 13th

core workout

I. 3rds (NFT)

Row 400 meters
10 Push-ups
10 Front squats with empty bar

II.
Back Squat 5×5 @ 70-85% (add weight as you move through sets)

III.

AMRAP (32)

20 Hollow Rocks

30 KBS 53/35#

8 T2B

20 V-ups

15 Burpees

15/15 Bosu K2E

3 Wall Walks

60 2-count flutter kicks

8 Pull-ups

20 reverse crunches

 

 

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Monday the 12th

Screen-Shot-2016-09-13-at-10.14.17-AM

I.
3 rds (NFT)

10 Dislocates
10 Strict Press (empty bar/light weight)
200 Meter Run

II.
Snatch Complex- Complete the below complex 2 times, EOMOM for 12 minutes @ 70-85% (add weight as you move through sets)
Power Snatch, Hang Power Snatch, OHS, Squat Snatch

III.

4 Rounds for time  

8 Deadlifts (145/85 lb)

6 Hang Power Cleans (145/85 lb)

5 Push Jerks (145/85 lb)

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Friday the 9th

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I.
3 rds (NFT)

10 Dislocates
10 Strict Press (empty bar/light weight)
400 Meter Row

II.
Clean Complex- Complete the below complex 3 times, EOMOM for 12 minutes @ 75-85%
Power clean, Hang Power Clean, Front Squat, Squat Clean

III.

3 Rounds

4 Wall Walks

30 Wall Ball Shots

Run 400 meters

 

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Thursday the 8th

 CFGI

I.
3 rds (NFT)
12 Jumping Squats
8 Toes to Bar
200 Meter Run

II.
Back Squat @ 75-90% (add weight as you move through sets)
4-4-4-3-3

III.

21 – 15 – 9

Burpee Box jumps

Alternating DB/KB Snatches (53# / 35#)

Russian Twists 25/15#

 

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Wednesday the 7th


I.
3 rds (NFT)
10 light goblet squats
10 empty bar good mornings
10 light kettle bell swings

II.
Bench press
Front Squat
3-3-3-3-3

III.

“14.1”

AMRAP 10 Minutes:

30 Double-unders
15 Power Snatches (75# / 55#)

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