Here is what we did:
TUESDAY's WORKLOAD
3x5 Pause back squats
3x5 Pause Squat with heavier weight
20 Minute EMOM:
Minute 1: 15 Calories on the Air Dyne
Minute 2: 10 Wallballs + 10 Toes to bar
Minute 3: 10 STOH 155#
Later in the Day we trained with the beast Jon Pera, Heres what he did:
5x2 Strict Shoulder press 175#
12 Minute AMRAP:
250m Row
10 KB Swings 105#
10 Toes to bars
-5 Minutes rest-
10 Minute EMOM
Minute 1: 5 HSPU
Minute 2: 5 Bar Muscle ups
*Alternate until you reach 10 minutes
Rest 5 Minutes
5 Minute AMRAP with partner:
30 Yard Farmers Walk 2x105# kettle
Partner does burpees until partner comes back then switch
THURSDAY's WORKLOAD
Came back from vegas the night before and was still feeling hung over from the trip so I decided to just get some front squats in.
10x15 Front Squats 135#
FRIDAY's WORKLOAD
30 Minute Running Clock
0:00-10:00 Every 2 Minutes 100m Shuttle Sprint (50 out/50 back) + 12 Burpees
10:00-20:00 1 Round of Cindy Every Minute
20:00-30:00 100 Wallballs for time (every break do 5 box jump overs 24"/30" alternating)
Rest 15 Minutes
10 Minute Clock:
1 Minute max effort single arm KB Clean and Jerks (70#)
2 Minutes Air Dyne hard pace
1 Minute max effort single arm KB Clean and Jerks (70#)
2 Minutes Air Dyne hard pace
1 Minute max effort single arm KB Clean and Jerks (70#)
2 Minutes Air Dyne hard pace
1 Minute max effort single arm KB Clean and Jerks (70#)
SATURDAYS WORKLOAD
15x1 Snatch from blocks
15 x 1 Cleans from blocks
10 Minute EMOM
1. 15 Ring dips
2. 15 ring rows
PM Session
10x50m hill Sprints w/30# weight vest
PM Session
10x50m hill Sprints w/30# weight vest
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