17 August 2015

1) Warm-up level 2
a. 3×10 Good mornings
b. Slow AMRAP 5 minutes
5 Goblet squats 70/53lbs KB
5 GHD sit-ups
2) Strength
a. Back squat 5×5 @75%
b. Strict press 5×5 @75%
3) Met-Con
3 Rounds
15 Push press 135/95lbs
30 burpees
60 Double-unders
4) Extra Choose a or b
a. 8 Rounds
20/16 Cal row
Rest 1 minute
b. EMOM 8 minutes
3 Strict muscle-ups

1) Warm-up level 1
Slow AMRAP 5 minutes
5 Goblet squats 53/35lbs KB
5 GHD sit-ups
2) Strength
a. Back squat 5×5 @75%
b. Strict press 5×5 @75%
3) Met-Con
3 Rounds
15 Push press 115/75lbs
20 burpees
60 Double-unders

1) Warm-up Base
Slow AMRAP 5 minutes
5 Goblet squats 35/26lbs KB
5 knee ups
2) Strength
a. Back squat 5×5 @75%
b. Strict press 5×5 @75%
3) Met-Con
3 Rounds
15 Push press 95/55lbs
15 burpees
120 Double-unders

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