Work Out of the Day

Friday June 23rd, 2017

AssaultBike Mile

Complete 1 mile for time on the Assault Bike

 

rest then…

 

DU Clean Ladder

Complete the following for time:

  • 30 Double Unders
  • 12 Power Cleans (135/85)
  • 30 Double Unders
  • 9 Power Cleans (165/105)
  • 30 Double Unders
  • 7 Power Cleans (185/115)
  • 30 Double Unders
  • 5 Power Cleans (215/135)
  • 30 Double Unders
  • 3 Power Cleans  (235/145)

 

Thursday June 22nd, 2017

Front Squats

10 Front Squats @80% of your 3 rep weight from Tuesday’s backsquats

 

then..,

 

5-10-5

3 Rounds for time of:

  • 15 Toes to Bar
  • 10 Dumbell Snatches (50/35)
  • 5 Bar Muscleups

 

Tuesday June 20th, 2017

Squat Power Program -week 3- 

Complete 3 Rounds of:

  • 3 Backsquats @ 75%
  • 6 Backsquats @ 70%
  • 9 Backsquats @ 65%
  • 12 Backsquats @ 60%

weights are the same as last week, just an extra round added.

30 mins max

 

rest then…

 

3 Rounds for time of:

  • 10 Burpees
  • 10 Calories on the Assault AirBike

 

 

 

Monday June 19th, 2017

Thruster Swing Combo

Complete 12 Rounds for time of:

  • 5 Thrusters (115/75)
  • 7 Kettlebell Swings -full- (24kg/16kg)

 

Friday June 16th, 2017

Snatch to Hang Snatch

In a 30 min window build to a heavy weight of:

  • One Full Snatch
  • Hang Snatch

 

Hands stay on the bar until both movements are completed.

 

 

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