Tag

  Strength 10 minutes to work up to 3 Rm thruster AMRAP 5 Minutes 7 Hang Power Clean (135/93) 7 Toes‐to‐Bar Rest 2 min AMRAP 5 Minutes 10 Russian KB Swings 62#/44# 7 Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam 25# / 15# 7 Situps Rest 2 Min AMRAP 2 Minutes 7 Hang Power Cle

Strength  Press 3×3 Strict Press 3×6 weighted step-ups WORK For Time: 12-10-8-6-4-2 reps of: Front Squat 185# / 103# Bear Crawl  60 ‘

    AMRAP in 10 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)  

  No Strength Today ( can use this time to make up strength work after class. ) AMRAP in 15 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)  

        Deadlift 3×5 (Last set done for maximum reps) AMRAP in 7 Minutes 3, 6, 9…etc reps of: ‘Heavy’ Thruster (Performance: 115lbs, Athletic*: 65lbs,: 45lbs) Toes to Bar Accessory Superman and Banana’s  

      Strength   3x 5 Strict Press ( Back off week ) “ODE TO AMUNDSON” The following for time; 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 400 Meter Run 5 Heavy Thrusters 5 C2B Pull-Ups 5 Heavy Thrusters 5 C2B Pull-

  Monday Back Squat “back off week “ 3×5 @ 50-65 % 3x 3 weighted pull-ups or partner  resisted ) Goblet Squat @ with a weight greater than 35 pounds  for example  44#, 53# , 70# 4x Max reps  in 60 seconds Rest 1 minute between B) (Novice) Against a 9 minute clock… 20-16-12-8

  Strength Back Squat 3×5 5×2 Negative Pull Ups Work B) 4 Rounds For Time: 200m Run 9 Box Jumps 12 Shoulder to Overhead 15 Hanging Knee Raises  

Thursday Dogtown mile repeats 3 x mile (rest half amount the time it took complete.)  

Strength Deadlift (5,3,1) last set of one should be heavy and attempt to get as many reps as possible.) Bent- KettleBell Row 3×8 Work 3 or 5 rounds: 10 BW DL 10 2pd swings 10 burpee pull-ups ( beginners Burpees only) Cool- Down..