apr.
19.
10:00 a.m.10:00
apr.
19.
10:00 a.m.10:00
apr.
19.
10:00 a.m.10:00
apr.
19.
10:00 a.m.10:00
apr.
19.
10:00 a.m.10:00
Freaky Friday
00.00-10.00
40/20 Work/rest (5 rounds)
RDL
Walking plank
10.00-20.00
40/20 Work rest (5 rounds)
Pullups
Backwards lunges BB
20.00-21.00Rest
21.00-30.00 AMRAP
10 sec HHH
10 DB Hang clean & jerk
10 Roll out
10 DB Squat clean
10 Push ups
apr.
19.
10:00 a.m.10:00
Duo Thursday
Team 30 min!
Buy in 1200 M
16-14-12-10-8-6-4
Boxjump Over
DB Snatch
Max Rounds of:
10 Devilspress
20 TTR
10 Loaded Box step over
20 Navy situps
apr.
19.
10:00 a.m.10:00
Wednesday Strength Session
00.00-15.00
Paused squats 5-7 x 3
Pullups (strict) 5-7 x 3
Rest
15.00-30.00
Paused deadlift 5-7 x 3
Overheadpress (strict) 5-7 x 3
Rest
30.00-40.00.
20 steps walking lunges 2DB
GTO plate
30 steps farmers walk DB
apr.
19.
10:00 a.m.10:00
apr.
19.
10:00 a.m.10:00
Power Wednesday
400 M
40 Alt V-Ups
40 KB Swing
90 Sec Rest
300 M
30 DU/SU
30 DB Snatch
90 Sec Rest
200 M
20 Boxjump Over
20 DB Hang Clean&Jerk
90 Sec Rest
100 M
10 Burpee OTB
10 Wall Walk
90 Sec Rest
apr.
19.
10:00 a.m.10:00
Kickstart Monday
7 Min Amrap
7/9 Cal
2 Heavy POWER CLEAN
5 TTB
5 Deadlift
2 min rest
7 Min Amrap
7/9 Cal
2 Heavy Hang CLEAN
5 Burpee OTB
5 pullups
2 min Rest