031123-031523Monday Clean and Jerk Every 90sec x 9Rounds 1-3: 2 Reps 75%Rounds 4-6: 2 Reps 80-85%Rounds 7-9: 1 Rep 90%We should be doing a Full Clean (Squat) and Split Jerk today but if you need to do a Power Clean and Push Jerk you may.Rude. For Time30-20-10Push Press 75/55*After each round complete200m Run3 Wall Walk 10min Cap Fitness:DB's10 Alt Renegade Rows instead of Wall Walk RX+95/654 Wall Walk TuesdayGymnastics WRK 20min EMOMMin 1: 8/8 DB Bent Over RowMin 1: 8 Hollow Rocks + 8 SupermansMin 3: 10-15 Kip SwingsMin 4: Max Pull Ups/attempts/DB Pull-OversMin 5: Rest No New Friends For Time w/ Partner1000/900m Row100ft SB Bear Hug Carry 60/50 Cal Bike100ft SB Bear Hug Carry 100/7030 SB Over the Shoulder Fitness:DB Front Rack Carry Devils Press RX+:150/100 Wednesday Back Squat5x5Start around 70% and buildMaintenance squats today. Take it easy and don't try to be a hero. Partly Cloudy 10min AMRAP15 KBS 53/356 Burpee to Plate15/12 Cal Row6 Burpee to plate Fitness:Russ KBSRegular Burpee RX+: 70/53 Thursday Lazy Tiger 15min Flow400m Run12 DB Bench Press500/400m Row60 Double Unders (100 Single Unders)Structured Stretching Vol 10 1:00 Banded Lat Stretch1:00 Banded Chest Stretch 1:00 Baned Tricep Stretch1:00 Lacross Ball Chest Roll Out Friday 24.3 The last Friday Night Lights come cheer and support your teammates as they take on the last workout!
Monday Clean and Jerk Every 90sec x 9Rounds 1-3: 2 Reps 75%Rounds 4-6: 2 Reps 80-85%Rounds 7-9: 1 Rep 90%We should be doing a Full Clean (Squat) and Split Jerk today but if you need to do a Power Clean and Push Jerk you may.Rude. For Time30-20-10Push Press 75/55*After each round complete200m Run3 Wall Walk 10min Cap Fitness:DB's10 Alt Renegade Rows instead of Wall Walk RX+95/654 Wall Walk TuesdayGymnastics WRK 20min EMOMMin 1: 8/8 DB Bent Over RowMin 1: 8 Hollow Rocks + 8 SupermansMin 3: 10-15 Kip SwingsMin 4: Max Pull Ups/attempts/DB Pull-OversMin 5: Rest No New Friends For Time w/ Partner1000/900m Row100ft SB Bear Hug Carry 60/50 Cal Bike100ft SB Bear Hug Carry 100/7030 SB Over the Shoulder Fitness:DB Front Rack Carry Devils Press RX+:150/100 Wednesday Back Squat5x5Start around 70% and buildMaintenance squats today. Take it easy and don't try to be a hero. Partly Cloudy 10min AMRAP15 KBS 53/356 Burpee to Plate15/12 Cal Row6 Burpee to plate Fitness:Russ KBSRegular Burpee RX+: 70/53 Thursday Lazy Tiger 15min Flow400m Run12 DB Bench Press500/400m Row60 Double Unders (100 Single Unders)Structured Stretching Vol 10 1:00 Banded Lat Stretch1:00 Banded Chest Stretch 1:00 Baned Tricep Stretch1:00 Lacross Ball Chest Roll Out Friday 24.3 The last Friday Night Lights come cheer and support your teammates as they take on the last workout!
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