Please note if you are coming to the gym tomorrow (Saturday) that the parking lot is going to be repaved this weekend and you will have to park on Thunderbird Dr. starting on Saturday at 7am till Monday. Thanks!
CONDITIONING:
400m Row
40 Front Rack Lunges (95/65)
40 Handstand Push Ups
40 Russian Kettlebell Swings (55/35)
40 Box Jumps (24/20)
40 Russian Kettlebell Swings
40 Hanstand Push Ups
40 Front Rack Lunges
400m Row
STRENGTH:
Back Squat
10 @ 60%
8 @ 63%
6 @ 67%
4 @ 71%
2 @ 76%
**2 Minute Rest Between Sets**
CONDITIONING:
12 – 9 – 6
Squat Cleans (135/95)
Burpee Bar Muscle Up
STRENGTH:
Deadlift
5 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
CONDITIONING:
12 Minute AMRAP
5 DB Snatches on Right
5 DB Snatches on Left
5 DB Rows on Right
5 DB Rows on Left
15 Sit Ups
GYMNASTICS:
ME Unbroken Pull Ups
ME Unbroken Ring Dips
CONDITIONING:
2 Rounds
100 Double Unders
25 Power Snatches (95/65)
25 Toes-to-Bar
STRENGTH:
Push Press
5 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
CONDITIONING:
15 Rounds:
3 Deadlifts (155/105)
3 Hang Power Cleans (155/105)
3 Push Jerks (155/105)
100m Run
**5 Burpee Penalty each time BB work is not done UNBROKEN**
STRENGTH:
Power/Squat Cleans
3 – 3 – 3 (sets across)
CONDITIONING:
10 Minute AMRAP
5 Power Snatches (95/65)
10 Russian Kettlebell Swings (55/35)
35 Double Unders
CONDITIONING:
Minutes 0:00 – 5:00
800m Run
Minutes 5:00 – 25:00
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Minutes 25:00 – Finish
800m Run
