4 December 2015 4 December 2015
Friday 4 December 2015 '4 December 2015'

11230741_10205487825304103_2450250319500581791_oCall to schedule your free consultation!
781-727-9390

1. Warm-up level 2
a. banded Reverse hyper 3×10
b. 3 rounds
200m medball run
10 Light thrusters

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
10 Rounds
5 Deadlift 315/205lbs
30 Double-unders
Rest 30 seconds

4. Extra
3 Rounds
Row 750m
Rest 1:1

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

5a. Met-Con
‘Heavy Nancy’
5 Rounds
Run 400m
15 OHS 135/95lbs

5b. Accessory
Drag a light sled 1 minute work to 1 minute rest until you reach 1 mile

1. Warm-up level 1
a. banded Reverse hyper 3×10
b. 3 rounds
200m medball run
10 Light thrusters

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
10 Rounds
5 Deadlift 275/175lbs
30 Double-unders
Rest 30 seconds

1. Warm-up Base
3 rounds
200m medball run
10 Light thrusters

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
10 Rounds
5 Deadlift 185/120lbs
60 single-unders
Rest 30 seconds

Be Sociable, Share!