Thursday, December 31, 2015
Wednesday, December 30, 2015
12/31/15
- A. Single arm DB/KB row 3x8
- B. 5 rounds
- 15 *unbroken* Front Squats (135/95). Bootcamp is 25 UB Goblet Squats as heavy as possible!! If you drop before 15, perform 3 burpees and then finish the remaining reps***
- 200 M run
- C. 3 minute accumulation. Double KB/DB Overhead hold. AHAP (as heavy AP). Coaches emphasis on midline stability, tight core, squeeze rib cage down and reach belly button towards spine. Rest as needed but should be heavy.
Friday, December 25, 2015
12/30/15
- A. Clean Shrug Pull 3-3-3-3-3
- B. AMRAP 4 min
- 5 Deadlift (275/165)
- 5 Box Jumps (30"/24")
- rest 2 min
- C. AMRAP 4
- 5 burpees
- 5 box jumps (30"/24")
- rest 2 min
- D. AMRAP 4 min
- 5 Deadlift (275/165)
- 5 burpees
- 5 Box Jumps (30"/24")
12/26/15
- coaches warmup
- 5 rounds
- 12 alternating Front Rack weighted Box Step ups (24"/20") (95/65) (kb front rack for BC)
- 12 Box Jumps (24"/20")
- 400 m Run
Thursday, December 24, 2015
Subscribe to:
Posts (Atom)