012819-020119
Monday 012819
AMRAP 5
Max Wall Balls (20/14)
Rest 2:00
AMRAP 5
Max Cal Row
Rest 2:00
AMRAP 5
Max Power Snatches (135/95)I(95/65)
Posterior Pump
3 Sets
10 Romanian Deadlifts
30 Glute Bridges
*Slow decent, performed at workout weight
** Last and unbroken Glute Bridges
Tuesday 012919
Strength/Skill
Min 1- 5-8 HSPU or HSPU Skill
Min 2- Moderate pace shuttle Runs
Workout
3 Rounds For Time
60 Walking Lunges
40 Push Ups
20 Shuttle Sprints
Wednesday 013019
Workout
8 Rounds For Quality
2:00 Paced Row Or Bike
1:00 DBL KB Front Rack Hold (53/35)I(35/20)
1:00 Bar Hang/ Quality Ring Rows
*Keeping pace on rower the same
**Alternate the bar hang and the ring rows each round
Thursday 013119
Strength/Skill
Build to 3 RM Deadlift
Workout
Christine
3 Rounds
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps
*BW Deadlift should be relatively light for you and completed unbroken
Friday 020119
AMRAP 15
200m Run
10 Hang Power Cleans (155/105)I(135/95)
10 Back Squats
Core Finisher
Not For Time
30 Barbell Roll-Outs
*Slow and controlled, break into as many sets as needed.
