03/26/18
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WORKOUT OF THE DAY
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Front squats
Every 90 seconds for 4 sets
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5 reps (50-60%) of current 1 rep max
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Every 2 minutes for 3 sets
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4 reps @70-80% of current 1 rep max
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Then,
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21-15-12-9
Chest To Bar Pull ups
7-5-3-1
Clean
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**Barbell: 225/170**
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**Power Cleans are optional and allowed**
**Time Cap: 14 Minutes**
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Friday 07.30.21 - Workout of the day: - 2-4-6-8-10-12-14 Hang Power cleans 12-12-12-12-12-12-12 Calorie Bike 14-12-10-8-6-4-2 Handstand Push ups
Workout of the day -— Complete the following: - Buy in: - 400 Meter run Straight into, 20 Front Squats @135/95 15 burpee box jumps 30 Back Squats @95/85 25 Hand release push ups 40 Overhead Squats @75
WORKOUT OF THE DAY - 15 Min AMRAP - 7 Power Clean and Jerks @185/125 12 Pistols 40 Double unders - Then, - Tabata: - 20 on 10 off: - Plank Toe touches 6 inch hold Leg lifts
