2/13 - 2/19
Monday
10 Sets
5 Strict Weighted Pull-ups (pick load. Make it challenging)
Rest 30 seconds between sets
WOD
12 minute AMRAP
12 Alternating DB Snatch (50/35)
12 Box Jumps (24/20)
Air Bike 12 Calories
Tuesday
Bench Press
5 x 8 reps
Increase weight on each set
WOD
For Time
10-8-6-4-2
Front Squat (135/95)
20-16-12-8-4
Ring Push-ups
Wednesday
3 Rounds For Time
Row 500 Meters
30 Kettlebell Swings (55/35)
30 Walking Lunge Steps (no weight)
Thursday
Deadlift
5 x 5 reps
Increase weight on each set
WOD
7 minute AMRAP
10 Strict Pull-ups
10 Burpees
Friday
Strength
Hang Squat Clean
5 x 3 reps
Increase weight on each set.
WOD
3 Round For Time
10 Push Jerks (135/95)
15 Toes To Bar
Saturday
3 Rounds For Time
15 Kettlebell Swings (70/55)
20 Box Jumps (30/24)
Row 250 Meters
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