Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 111422
Strength: E2:30
Front Squat
10-10-7-7-5
Con: For Time
500m/350m— 350m/250m -200m/150m
Row
1 Wall Climb
5/3 Clapping Push Ups
Bear Crawl Back
Rest 2:00
– Heats go every 2:30 with a Max row of 2:00
Tuesday 111522
Con: For Time
800m Run
10 Rounds
8 Hvy OH Kb Swings
8 Jumping Lunges
800m Run
Wednesday 111622
Strength: Power Clean & Jerk (25:00)
E:90 x3
7 Clean & Jerk
Rest
E:90 x3
5 Clean & Jerk
Rest
E:90 x3
3 Clean & Jerk
Con: For Time or 10:00 to Complete
10-8-6-4-2
Burpee Pull Ups
Gate Run
Thursday 111722
Con: 3 Rounds Not For Time
7 Deadlifts (HAP UB)
And then,
5-3-1
Tall Step Ups p/ Leg
— Rest 2:00—
10/7 Strict Pull Ups or 2 Negatives + 8 Jumping
And then,
5-3-1
Gorilla Rows p Arm
Rest 2:00
Friday 111822
Con: 5 RFT
21 Air Squats
15 Push Press ~75#/55#
9 Pull Ups
Alleyway Run
Saturday 111922
Classes meet at 8am & 9:30am
Con: 2 RFT
100 Double Unders
50 Alternating DB Snatch
25/15 Cal Bike