Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to 4:30 then back to A1 x 2Rest as needed, then BB. For Time… capped @ 15:00Buy-in : 20 bjsd10-9-8-7-6-5-4-3-2-1… t2b1-2-3-4-5-6-7-8-9-10… wall ballsCash-out: 20 kbs (24kg/16kg) Day 2Tuesday 221115 A. AMRAP […]
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Day 5OPEN HOUSEFriday 221111 A. EMOM 30:001. 10 BJSD 24/20 or 10 weighted step ups2. Max rr/pu/c2b/mu3. :30 max DU/singles, :30 rest4. Max kettlebell swings 24/165. Rest
Day 4Thursday 221110 Aerobic Intervals & Yoga5:30 Olympic Lifting 10:00 work5:00 rest10:00 work
Day 3Wednesday 221109 A1. 8 dual db lateral box step overs nte 20”, rest :30A2. :30 strict ring pulling, rest :30A3. 7 burpee broad jumpsRest to 5:00 x 3Rest an additional 2:00, then BB. AMRAP 5:006 power cleans 135/9515 wallballsRest 3:00, then CC. AMRAP 5:00:30 FLR3 clean & jerks
Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00
Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158 burpees over barbell
Programming Week of 221107 Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158 burpees over barbell Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00 Day
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