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

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

Leave a Comment

Your email address will not be published.