10/4/21- Bring the Muscle

Welcome Joe 

 

9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10 Rest 5 minutes Then: 3-5 Sets For Time: 3 Weighted Pull-ups (45/30#) 5 Strict Pull-ups 7 Kipping Pull-ups

Tuesday 

Deep Breath AMRAP 12: 9 Deadlifts (115/75#) 6 Burpees 3 Power Cleans

Wednesday 

Speedy 4 x 4:30 Rounds For Reps: 800m Run In remaining time complete as many double unders as possible - Rest 1:30 between Rounds

Thursday 

LANE

benchmark 5 Rounds For Reps: Max Unbroken Hang Power Snatches (3/4 bodyweight) Max Unbroken Handstand Push-ups - Rest as needed between sets

Friday 

Give me 5 Every 5:00 For 3 Rounds: 200m DB Farmer Carry (35/25#) AMRAP: 10 DB Deficit Push-ups 10 DB Squats - Use two DBs

Saturday 

PARTNER CAMERON 20 min AMRAP 50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups 50 Box Jumps (24/20”) 25 Triple Unders 50 Good Mornings 25 Ring Dips 50 Knees-to-Elbows 25 Partner Wall Ball Tosses (20/14#) 50 Synchro Sit-ups 5 Rope Climbs (15-ft.) - With a partner. Partners alternate work and rest, except when the movement is synchronized.