20 November 2015 20 November 2015
Friday 20 November 2015 '20 November 2015'

12052486_10153077788227301_6451572042262650204_oLast ladies night for November tonight at 630!

1. Warm-up level 2
a. GHD Sit Ups 1×15
b. GHD Sit Ups with 20/14lb medball 3×12
c. 3 rounds
21 Wallballs
7 Burpees to 12″ Target

2. Strength
Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
AMRAP 3 Minutes x 4
7 Front Squat 185/125lbs
7 Muscle Ups
Rest 2 minutes

4.
Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

Extra, depending on your weaknesses, choose ONE of the following:

5a. AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups
5b.
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping.

1. Warm-up level 1
a. GHD Sit Ups 3×15
b. 3 rounds
21 Wallballs
7 Burpees to 12″ Target

2. Strength
Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
AMRAP 3 Minutes x 4
7 Front Squat 135/95lbs
7 Muscle Up transitions
Rest 2 minutes
1. Warm-up Base
a. strict abmat Ups 3×15
b. 3 rounds
15 Wallballs
5 Burpees to 12″ Target

2. Strength
Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
AMRAP 3 Minutes x 4
7 Front Squat 95/65lbs
7 ring rows, 7 bench dips
Rest 2 minutes

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