082624-083024MondayGatorsAMRAP 820/16 Cal Row15 Strict Press 75/55 2 Mins Rest AMRAP 820/16 Cal Ski50 Dubs 2 Mins Rest AMRAP 8200m Run16 Box Step Ups 24/20 Rx+: 95/65 TuesdayHurricanesEMOM 24Min 1: 3 Cleans @ 70-75%Min 2: 10 Lateral Bar BurpeesMin 3: 10 T2BMin 4: 12/10 Cal C2 Bike Fitness:12 Kettlebell Swing, Knee Raises Rx+:12 LBB, 15 t2b, 15/13 Cals Wednesday Back Squat In 20 min build to a heavy 3 for todaySeminoles 4 Rounds:30 Hanging L Sit:30 Adductor Wall Sit 10/10 Side Plank Banded Row w/:02 EccentHurricanes Thursday Bench Press6-4-2-4-6Start around 70%, Last 6 should be heavier than the first 6, With that being said we are looking for a heavy 2 in the middle of the bench BullsFor Time:1500m Row Friday Knights4 Rounds For Time:400m Run20 (10R/L) DB Snatch 50/3550’ DB(1) Walking Lunge 50/353 Wall Walk Rx+: 70/50 & 5 Wall WalkFitness: 1000/800m C2, 35/20, Box Step Ups for Lunges, 6 Inch Worm + Push upsCap = 32 Minutes
MondayGatorsAMRAP 820/16 Cal Row15 Strict Press 75/55 2 Mins Rest AMRAP 820/16 Cal Ski50 Dubs 2 Mins Rest AMRAP 8200m Run16 Box Step Ups 24/20 Rx+: 95/65 TuesdayHurricanesEMOM 24Min 1: 3 Cleans @ 70-75%Min 2: 10 Lateral Bar BurpeesMin 3: 10 T2BMin 4: 12/10 Cal C2 Bike Fitness:12 Kettlebell Swing, Knee Raises Rx+:12 LBB, 15 t2b, 15/13 Cals Wednesday Back Squat In 20 min build to a heavy 3 for todaySeminoles 4 Rounds:30 Hanging L Sit:30 Adductor Wall Sit 10/10 Side Plank Banded Row w/:02 EccentHurricanes Thursday Bench Press6-4-2-4-6Start around 70%, Last 6 should be heavier than the first 6, With that being said we are looking for a heavy 2 in the middle of the bench BullsFor Time:1500m Row Friday Knights4 Rounds For Time:400m Run20 (10R/L) DB Snatch 50/3550’ DB(1) Walking Lunge 50/353 Wall Walk Rx+: 70/50 & 5 Wall WalkFitness: 1000/800m C2, 35/20, Box Step Ups for Lunges, 6 Inch Worm + Push upsCap = 32 Minutes
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