051324-051724Monday Power Clean 4 x 5 @ 70%+3 x 1 @ 85%+For the heavy singles at the end, refer to last week and aim to be SLIGHTLY above that weight if things feel good.For Time:30 Cleans 115/7530 Toe to Bar30 ThrusterFitness:DB CleansKnee Raises DB Thrusters Cap = 10 Minutes TuesdayHUMBLE.With a Partner AMRAP 2460/50 Calorie C2 Bike60 Alternating Dumbbell (1) Box Step Up 50/35#, 24/20"60/50 Calorie Row60 AbMat Sit Up60/50 Calorie Ski60 WallBalls Wednesday Tempo Bench Press3sec Descend6x4Work between 55-75% Passionfruit 4 Rounds For Quality12-15 Dumbbell (2) Bench30 Banded Tricep Pressdown10 Pallof Press (per side) ThursdayAll The StarsEMOM 25Min 1: 8-10 Strict Pull-Up/Flat Body Ring RowMin 2: 15/12 Calorie BikeMin 3: 12-15 Kettlebell High PullMin 4: 6 Shuttle Run (25ft down and back)Min 5: 16 Dumbbell (1) Bent Over Row (8/8) Friday Front Squat 4 x 5 @ 70%+5 x 1 @ 80% (:03 Pause at the bottom)Diane 21-15-9 Reps For TimeDeadlifts (225/155 lb)Handstand Push-UpsFitness:155/105DB Push Press, Push Ups on the box
Monday Power Clean 4 x 5 @ 70%+3 x 1 @ 85%+For the heavy singles at the end, refer to last week and aim to be SLIGHTLY above that weight if things feel good.For Time:30 Cleans 115/7530 Toe to Bar30 ThrusterFitness:DB CleansKnee Raises DB Thrusters Cap = 10 Minutes TuesdayHUMBLE.With a Partner AMRAP 2460/50 Calorie C2 Bike60 Alternating Dumbbell (1) Box Step Up 50/35#, 24/20"60/50 Calorie Row60 AbMat Sit Up60/50 Calorie Ski60 WallBalls Wednesday Tempo Bench Press3sec Descend6x4Work between 55-75% Passionfruit 4 Rounds For Quality12-15 Dumbbell (2) Bench30 Banded Tricep Pressdown10 Pallof Press (per side) ThursdayAll The StarsEMOM 25Min 1: 8-10 Strict Pull-Up/Flat Body Ring RowMin 2: 15/12 Calorie BikeMin 3: 12-15 Kettlebell High PullMin 4: 6 Shuttle Run (25ft down and back)Min 5: 16 Dumbbell (1) Bent Over Row (8/8) Friday Front Squat 4 x 5 @ 70%+5 x 1 @ 80% (:03 Pause at the bottom)Diane 21-15-9 Reps For TimeDeadlifts (225/155 lb)Handstand Push-UpsFitness:155/105DB Push Press, Push Ups on the box
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