Tuesday 4/10

Fitness Workout of the day
From minutes 0-10
21-15-9 (8 min time cap)
Deadlifts 185/125lb
T2B
From minutes 10-20
10 min amrap-
15 KBs 53/35lb
25 sit-ups
Performance
Workout of the day
From minutes 0-10
21-15-9 (8 min time cap)
Deadlifts 245/165lb
T2B
From minutes 10-20
10 min amrap-
15 KBs 70/53lb
25 sit-ups

4/9

Monday
Strength:
Push press
5×5

Fitness Workout of the day
For time-
50-40-30-20-10
Du
20-16-12-8-4
DB Squats 35/25lb
Performance Workout of the day
For time-
50-40-30-20-10
Du
20-16-12-8-4
DB Squats 50/35lb

 

 

 

Wednesday 4/4

Olympic:Squat clean 1 squat clean every :20 for 3 minutes 1: minute rest/ increase weight 1 squat clean every :20 for 3 minutes Rest 1:minute /increase weight 1 squat clean every :20 for 3 minutes Workout of the day For time 10-8-6-4-2- Deadlifts 225/155# Bar Facing Burpees Rest 2 minutes For time 2-4-6-8-10- Deadlifts 225/155#…

Monday 4/2

Workout of the day

For time
Row 1000m

Rest 2 minutes

6 min amrap-
2 DB step back lunges 50/35#
DB Farmer carry
*add 2 lunges after each farmer carry *(2,4,6,8,10,etc)

Accessory work-
3 rounds of:
1 min on, 1 min off
Plank
Superman Hold
Wall sit