Strength1 x 3 Snatch Push Press + Overhead Squat 1x3 2 Snatch Push Press + 1 Overhead Squat: - Work up to a heavy complex in 10-12 minutes MetconFreedom (RX'd)
6:00 AMRAP 8/7 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike Independence 6:00 AMRAP 6/5 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (20/16) -rest 4:00- 6:00 AMRAP 4 Burpees Box Jump Overs (20/16) 2-4-6-8. . . Calorie Air Bike Liberty 6:00 AMRAP 5/4 Calorie Air Bike 2-4-6-8. . . Up Down Box Step Overs (20/16) -rest 4:00- 6:00 AMRAP 6 Up Down Box Step Overs (20/16) 1-2-3-4. . . Calorie Air Bike
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Strength1 x 3 Deadlift 5x3 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * MetconFreedom (RX'd)
5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (135/95) * Each shutle run rep = 25ft down, 25ft back (50ft total) Independence 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (115/80) Liberty 5 Sets (1 set every 2:30) 6x50ft Shuttle Runs 12 Dumbbell Front Squats (light)
Freedom (RX'd)
7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Ring (OR 10 Toes to Bar) 10 Wall Balls (20/14) Independence 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to ring (OR 8 Toes to Bar) 7 Wall Balls (20/14) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10 Hanging Knee Raises 10 Wall Balls Thrusters (light)
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AuthorCoach Erin |