Wednesday 04/10/19

Back squats - 2 sets of 4 @50% 2 sets of 4 @60% 1 set of 4 @70% 1 set of 2 @80% 5 sets of 2 @85% - Total reps: 32 reps (22 warm up reps + 10 working reps) - Then, - Time CAP: 10 minutes: - 7 - 5 - 3 - 1 Power cleans - 10 - 10 - 10 - 10 Burpee over the Bar - Total reps: 56 reps 16 Power cleans  40 burpees over the bar 

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Tuesday 12.07.21

Workout of the day -— Run 200 Meters 30 Burpees Run 400 Meters 40 Push Press @95/65 Run 600 Meters 50 KB swings @70/55 Run 800 Meters 60 Toes to Bar

Monday 12.06.21

Workout of the day Complete the following: 5 Rounds 20 Wall balls @20/14 12 Box Jumps @24/20 6 Power Clean and Jerks @135/95

Thursday 12.02.21

Workout of the Day Clean Complex Perform the following without letting go of the bar 1 Power Clean + 1 Hang Power + 1 Hang Full + 2 Front Squats Then, Minute 1: 15 Calorie Row rest 30 seconds Minute