Tuesday – Row/AB Map + Skills
3 min @ 85-90%:
10 Cal Rowing/8 Cal Rowing
10 Cal AirBike/12 Cal AirDyne/8 Cal AirBIke/10 Cal AirDyne
rest 3 min
3 min @ 85-90%:
10 Air Squats
10 No push-up Burpee
rest 3 min
3 min @ 85-90%:
5 Box Jump Overs @ 20/24”
1 Wall Walk
5 Burpees
1 Wall Walk
rest 3 min
3 min @ 85-90%:
5 Toes to Rings
5 DB Hang Clean to OH @ 25/40lbs
rest 3 min
3 min @ 85-90%:
5 Wall Balls @ 15/20lbs to 9/10ft
5 Burpees
rest 3 min
3 min @ 85-90%:
6 DB Snatch @ 35/50lbs
10 Walking Lunges
Jan. 24
Tuesday – Weightlfting
A. Snatch, 3 reps @ 70-80% x 6 sets, 1:30 min
B. Squat Clean & Split Jerk, 1 rep @ 70-80% x 6 sets, 1:30 min
C. Power Clean & Push Press, work to a single