Friday Dec 10

Split Jerk

Warm Up

2 Sets

300 m Row

10m Bear Crawl

3 Sets

5/5 Single leg assisted squat

5 Pike pull on rower

5 BTN Push Press

5 Pause Jerk

Strength

Split Jerk

3 Rounds

7 @ 70%

5 @ 72.5%

3 @ 75%+

 

Rest 2 min between rounds

Workout

RX+

5 Rounds

20/16 Cal Echo

10 Devils Press 22.5/15

RX

5 Rounds

20/16 Cal Bike

10 Devils Press 22.5/15

SC

5 Rounds

20/16 Cal C2

10 Devils Press 15/12.5

Fit

5 Rounds

20/16 Cal C2

10 Devils Press 12.5/10

Extras

Engine Building

500 Cal on Bike

Accessory Work

8 x 4 Depth Jump + Box Jump

8 x 5 Pendley Row

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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