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Tuesday 11.07.17

6
Nov

Tuesday 11.07.17

A.
(10 min )

2 rounds at a warm up pace.

500M Row
10 beat swings ( perfect form)

10 front squats with pvc or empty bar

10 sit ups

10 power cleans with pvc or empty bar.

(5 min to set up equipment)

B.
25 min amrap
Row 1000m / bike 3000m
30 Pull-ups
115/75 pound Front squat, 30 reps
30 Toes-to-bar
115/75 pound Power clean, 30 rep

  • goal for the row/bike is about 70% effort
  • Pull ups scale so you can do 5 reps at a time.
  • toes to bar grab a KB and do toes to KB if you don’t have toes to bar
  • for front squats goal should be to do at least 10 at a time
  • Power cleans 5 at a time.

 

C.
1 min Elbow to wall ( tricep/ lat stretch ) each side

1 min couch stretch ( each leg)

1 min foam roller on each leg.

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