Workout

TRIPLE AMRAP

AMRAP x 8 MINUTES

50 Double Unders

10 DB Thrusters 2x35/20

8 Box Jump Over (24/20)


-Rest 1:00-


AMRAP 6 x MINUTES

40 Double Unders 

8 DB Thrusters 2x35/20

6 Box Jump Over (24/20)


-Rest 1:00-


AMRAP 4 x MINUTES

30 Double Unders

6 DB Thrusters 2x35/20

4 Box Jump Over (24/20)

Capacity Work 

AMRAP x 8 MINUTES

50 Single Unders or plate hops

10 DB Goblet squats 

8 Box Step Over 


-Rest 1:00-


AMRAP 6 x MINUTES

40 Single Unders or plate hops

8 DB Goblet squats

6 Box Step Over


-Rest 1:00-


AMRAP 4 x MINUTES

30 Single Unders or plate hop

6 DB Goblet squats

4 Box Step overs 


UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl


-Rest As Needed b/t Sets-


*Reps must be done unbroken

 

Homework

Snack work 

E2MOM x 14 MINUTES

2 Decline Bench Presses*

*Build Each Set


4 SETS

8 Wide Grip Pull-ups

5/5 Single Arm Torso Row

-Rest 1:00 b/t-

CONDITIONING

AMRAP  x 20 MINUTES (80%)

21/15 Cal bike

15 Snatches (75/55)

9 BMU


STRENGTH

EMOM x 10 MINUTES

Min 1 3 Power Snatches (205/135)

Min 2 - 5 Power Clean and Jerks (205/135)

 

Comment

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