Blog Search

Labor Day Week 2K19

By: 0

 

Tuesday
Strength
5×3 Back Squat w/2s Pause

Cond
Teams of 2
AMRAP 16
2 Deadlifts 315/225
4 Box Jumps 30/24
6 Strict Pull Ups

Wednesday
Strength
6 Min to Find Heavy Power Snatch Single
<THEN>
Every 30s for 10 Min
1 Power Snatch at 80%

Cond
21-15-9
Power Clean 140/100
Ring Dips

Thursday
Strength
Close Grip Bench Ladder
10-8-6-4-6-4-8-10

Cond
Teams of 2
16 Alt Tabata Rounds
50m Sled Sprint
50m Sprint

Friday
Row 2k/Bike 3.2k/Run 1mi
Before class is over

Superset 1
3×15 BB Shrugs
3×15 Snatch Grip BB Row

Superset 2
3×10 BB Good Mornings
3×10 BB Split Squat ea/Leg

Run The Rack
5x Hammer Curls
Up & Down

100 WTD Toe Touches

Saturday
AFTERBURN!