STRENGTH
CLEAN
Find 1 REP Max
Then...
Three sets of: Dumbbell Walking Lunge x 20 steps METCON
5 min AMRAP 20 Double-Unders 10 Kettlebell Swings #55/35 Rest 60 seconds, and then… 5 min AMRAP 5 Dumbbell Man-Makers 10 Box Jumps (or Step-Ups) Rest 60 seconds, and then… 5 min AMRAP 5 Toes to Bar 10 Abmat Sit Ups
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8