Wednesday Feb 27th, 2019
RESULTS ARE EARNED:
Strength:
Back Squat Ladder
10,8,6,4,2 (work up to a very heavy set of 2 around 90-95%)
Conditioning: (this is an all out sprint)
2 x 6 Min AMRAPs
Row 9 Cal
Box Jump Overs x 9 24/20
Front Squat x 9 135/95
90 sec Break
Row 9 cal
Box Jump Overs x 9 24/20
Swings x 9 52/35
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute