Tuesday Dec 14

1RM Push Press

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

10 Hollow Hold Banded Pull Over

10 Wall Slide

5 Ring Row

5 Slow Push Ups

Strength

Over Head Complex

Find 1RM Push Press

-into-

3 x 3 Jerk @ Push Press Weight

Workout

“The Captain”

4 x AMRAP 3 min

10 Thrusters

10 Burpees over the bar

Rest 2 min between AMRAPS

RX

BB – 42.5/30 Kg

SC

BB – 30/25 Kg

Fit

BB – 20/15 Kg

Goal:Lower Strength endurance and Upper recovery

Extras

Accessory Work

3 Sets

12 Alt Renegade Row

8 Ring Face Pulls

Movement Conditioning

100 Single Arm DB OH Squat

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *