Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 110722
Con: 7 Rounds or 30:00 AMRAP
15 Eye Lvl Kb Swings (70#/53#)
3-2-1 p/ Leg
Kb Stepback Lunge
Gate Run
Rest 2:00
Accessorize: 3 Sets
:10 Dbl Kb Bent Over Row Hold
+14 Alt Gorilla Rows
100 Single Unders
Rest 1:00
5-4-3-2-1 p/ Leg
Staggered Stance Dbl Kb Deadlifts
Rest 1:00
Tuesday 110822
Stamina: For Time
45/30-30/24-15/12
Cal Row
w/ 400m Walk (No Running)
Con: 4 RFT
7-5-3
DB Thruster p/ Arm (50#/35#)
Toes to Bar
And then,
50 Sit Ups
Wednesday 110922
Strength: E3:30M
20 Russian Twists
+ Back Squats
10-10-7-7-5
Con: E2:30
10 Target Burpees
40 Double Unders or 40 Singles
— :50 Limit on Burpees
— :1:30 Limit on Ads 1 & 2, Adjust
Thursday 111022
Con: 5 RNFT
3 Snatch Blance
OH DB Carry
15/12 HR Push Ups
DB Front Rack Carry
12 Barbell Curls
Alleyway Jog or Parking Lot Walk & Talk
Friday 111122
Con: 3 RFT
600m Run
And then,
9-7-5
Handstand Push Ups
5/3 Chest to Bar Pull Ups
Saturday 111222
Classes meet at 8am & 9:30am
Con: 4 RFT
15/10 Cal Bike
10 Power Clean (135#/85#)
5 Tall Box Jumps
10 Shoulder to Overhead
15 Jumping Pull Ups
Rest 3:00