Upper Body
5 rounds:
5 Close Grip Bench Press
10 Seated Row
(alternate rounds with a partner)
5 rounds:
5 Weighted Dip
10 EZ-Bar Curl
(alternate rounds with a partner)
Pullover & Press
9-12-15
(decreasing load. alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Shoulder Press
10 Upright Row
21’s Delt Raise (side-front-rear)
(alternate rounds with a partner)
______________________
Sleds
3 person relay:
10x10yd Sled Push 135/90
(400m recovery run)
3 person relay:
10x10yd Sled Push 180/135
(400m recovery run)
3 person relay:
10x10yd Sled Push 225/180
______________________
FitEssentials
AMRAP 14:00
20 DB Thruster
10 DB Renegade Row (each arm)
250m Row
16 DB Thruster
8 DB Renegade Row
250m Row
10 DB Thruster
5 DB Renegade Row
250m Row
(rest 6:00)
AMARP 14:00
20 Dual KB Sumo Deadlift
10 Burpee
15/10 Calorie Row
16 Dual KB Sumo Deadlift
8 Burpee
15/10 Calorie Row
10 Dual KB Sumo Deadlift
5 Burpee
15/10 Calorie Row
_______________________
Weightlifting
Pause Power Snatch (:02 BK)
65% 1×3
70% 2×2
75% 3×1
Box Step-up
8-8-6-6 (each leg) -choose weight-
Hamstring Curl
12-10-8 (each leg) -choose weight-
Tempo Dumbbell Bench (:04 ecc)
6-6-6-6 -choose weight-
Tempo Triceps Extension (:04 ecc)
12-10-8-6 -choose weight-
“Change is the law of life. And those who look only to the past or present are certain to miss the future.”
~John F. Kennedy
~John F. Kennedy
