Friday Schedule: 6am/8am/9am with Open Gym available at 430pm
P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches
P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)
SATURDAY:
“Filthy Fifty”
50 Box Jumps (24)
50 Jumping Pull Ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges (50 total steps)
50 Knees To Elbow
50 Push Press (45#)
50 Back Extensions (Supermans)
50 Wallballs (20# ball)
50 Burpees
50 Double Unders
P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches
P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)
SATURDAY:
“Filthy Fifty”
50 Box Jumps (24)
50 Jumping Pull Ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges (50 total steps)
50 Knees To Elbow
50 Push Press (45#)
50 Back Extensions (Supermans)
50 Wallballs (20# ball)
50 Burpees
50 Double Unders
P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches
P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)
SATURDAY:
“Filthy Fifty”
50 Box Jumps (24)
50 Jumping Pull Ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges (50 total steps)
50 Knees To Elbow
50 Push Press (45#)
50 Back Extensions (Supermans)
50 Wallballs (20# ball)
50 Burpees
50 Double Unders