Did this waaaay back in Dec...
HERE
Warm-Up
Roll/Mobilize
30s Singles
3 Rnds:
12 Slow Air Squats
9 Sit Ups
6 Slow Push Ups
30s D/U
BB Warm-Up
NUTCRACKER (again)
AMRAP in 3min:
#1) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*135/95
3 Min. REST
#2) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*155/105
3 Min. REST
3) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*185/135
Conditioning (Bar-Facing Burpees)
Every 2:30 for 4 Rnds (10min Max)
6 SLOW Bar-Facing Burpees
6 Med. Bar-Facing Burpees
6 FAST Bar-Facing Burpees
Work to speed this up every cycle of 6...
1-6 is slow methodical pace
6-12 bring it a step faster
13-18 as quickly as you can...
*If you do not complete 18 BFB w/in 2:00...rest 30s and start again...
**If you finish before the 2:00 mark that is just extra rest...NICE!!!
STAN ~ #1~(95#)6rnds / #2~(105#)4 + 6reps / #3~(105#)4Rnds / Cond= 2mile run
Daliege ~ #1~ 4 Rnds / #2~(145#)2 + 3 (pulled neck muscle)
tb ~ #1~ 5+5reps (+3) / #2~ 4+5reps (+8) / #3~ 2+6reps (+3) / got all 18's in 65sec
Jesus Christ is the same yesterday, today and forever. Do not be carried away by all kinds of strange teaching.
No comments:
Post a Comment