5 x 3min:
10 Front Squats 185/125lbs
10 box jumps 36/30
max cal row
rest 3 min
*work for 3min, rest for 3 min. Max cal row is in remaining time of 3min.
-goblet squats/air squats
-cal bike/jumping jacks
Amrap x 20
5 snatches 95/65
-hang power snatches/DB snatch/KB swings
-3 pull-ups + 3 ring dips/3 jumping pull-ups + dips/3 seated pull-ups + 3 parallet dips
Ready to burn off the weekend??
5k row for time
-walk/jog 1.5 miles or 2mile bike
Sundays are family fun days!
25 DL 225/155lbs
-800m row/40 cal bike/40 jumping jacks
-knee tucks/sit-ups/1 min plank hold
-Sumo DL/KB sumo DL
Clean and Jerks
Weight increases on each set of CJ:
Mens weight: 145-165-185-205-225
Womens wt: 115-125-135-145-155
-Rope modifications=start in laying position and use the rope to pull you to standing-3:1 ratio. Farther back makes it easier.
-hang clean and jerks/ DB clean and jerks/DB hang clean and jerks