Day 1 Monday 230807 A EMOM 8:00 Min 1: 30 sec AMRAP dual DB Deadlift 50/35 Min 2: 30 sec AMRAP renegade row 50/35 B EMOM 8:00 Min 1: 6 power snatches 115/85 Min 2: 6 OHS 115/85 C EMOM 8:00 Min 1: 30 sec shuttle run Min 2: 30 sec wall sit D […]
Day 5 Friday 230804 A AMRAP 30:00 3: wallclimb + 2 shoulder taps 6 box jump overs 24/20 9 push press 75/55 12 air squats 15 toes to ring 400m run
Day 4 Thursday 230803 A 8:00 window Select a distance and row or ski 750, 500, or 250m Rest to 8:00 then B B AMRAP 15:00 WORK: Your distance REST: half your work time from A C Yoga
Day 3 Wednesday 230802 A CPJ mid week special 1 set every 3:30 x 6 Build barbell no more than 5# TOTAL each round All barbell reps to be unbroken 5 deadlifts 6 hang power cleans 7 wallballs 8 pull-ups/c2b 9 ghd Rest 3:00 after the 6th set then B B select a monostructural
Day 2 Tuesday 230801 A1 30 sec strict pulling, rest to TOM then A2 A2 8 dips, rest TOM then A3 A3 45 sec double under skill work or 50 DU, rest to 4:00 back to A1 x 4 Rest an additional 2:00 then B B AMRAP 12:00 10 alt DB hang clean reverse
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3 Gold Mine Rd.
Flanders, New Jersey 07836
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