10/21/15:

Warm Up

Midline work
25 Cal Row
30 GHSU
20 TTB
25 Cal Row
20 GHSU
10 TTB

Barbell Conditioning:5 Rounds
EMO2M(Ascending)

1- Power Clean
1- Squat Clean
1- Front Squat
1- Jerk

METCON:

10- Power Cleans(135/95)
20- Wall Ball(20/14)
30- DU

 

10/22

Warm up

400 run or 500 row
25 jumping Jacks
25 Pushups
10 pvc ohs
10 pvc pass throughs forward and back
10 butterfly situps
Dynamic – lunges
                    Butt kickers
                     Quad pulls

10 Emom
      6 Burpees
     12 goblet sqauts
    

25 minute AMRAP

15 –   pull up s
30 –  abmat situps
400 m run – 5 laps
60 –  walking lunges
100 – singles
500 meter row

 

 

 

WORKOUT OF THE DAY