Thursday, January 17, 2019

Workout of the day

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16 Minutes:

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Every 2 minutes on the minute:

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3 Deadlifts

**find a heavy 3 for the day**

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12 Minute Time Cap

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3 rounds 

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21 Toes to bar 

15 Calorie assault bike or 15 calories on rower 

9 Power Snatch

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Workout of the day -— 3 Rounds - Run 400 Meters 12 Push Press @95/65 straight into, 3 Rounds 20 Box Jumps 12 front rack KB front Squats straight into, 3 rounds for time 50 double unders 12 DB snatch 5

Friday 11.22.21

Workout of the day - Teams of 2 8 Min AMRAP: Partner 1: 250 Meter row Partner 2: Max Power Clean and Jerk @135/95 ***Partner 2 works until Partner 1 is done…Then Switch*** 8 Min AMRAP: Partner 1: 12/8