6.19.17

Monday

Back Squats

5 reps at 60%,65%,70%

4 reps at 65%,70%,75%

3 reps at 70%,75%,80%

rest 3 minutes between waves

"Air Bags"

5 Rounds For Time:

10 KB Reverse Lunges

10 KB Power Cleans

20 Lateral Hops over KB

200 meter run

Tuesday

Row/Bike/HSPU %

1:30 bike or row/ 30% of HSPU Max

1:30 bike or row/ 35% of HSPU Max

1:30 bike or row/ 40% of HSPU Max

1:30 bike or row/ 35% HSPU Max

1:30 bike or row/ 30% HSPU Max

" Harley Love"

6 Rounds For Time

13 Thrusters

14 Pull Ups

Wednesday

Take 15 minutes to build to a heavy hang power clean

"Behind Bars"

Amrap x 4

400m run

15 bar facing burpees

max power cleans

Amrap x4 

400m run

10 bar facing burpees

max power cleans

Amrap x 4

400m run

5 bar facing burpees

max power cleans

* the goal is to have atleast 1 min on the power cleans. Scale the run as needed to maintain this stimulus*

Thursday

ROMWOD

TBD

Friday

OTM x 10

Odd: 3 Front Squats

Even: 6 Back Squats

* Use the same weight from last week*

"Bells and Whistles"

21-15-9

DB Hang Squat Cleans

Kipping HSPU

600m run

*If you don't have HSPU, perform 42-30-18 of push ups*


6 comments (Add your own)

1. JameDus wrote:
Viagra 100 Mg Comprime Dutasteride Medicine Dove Trovare Viagra online pharmacy Viagra Generico Simi Elocom Purchase Keflex Online

Tue, October 3, 2017 @ 7:27 PM

2. JameDus wrote:
Generic Brand Of Viagra No Prescription Viagra Online Canada Priligy 60 Miligramos cialis Does Zithromax Upset Your Stomach Viagra E Cialis Insieme

Sun, November 12, 2017 @ 1:09 PM

3. JameDus wrote:
Generic Brand Of Viagra No Prescription Viagra Online Canada Priligy 60 Miligramos cialis Does Zithromax Upset Your Stomach Viagra E Cialis Insieme

Sun, November 12, 2017 @ 1:09 PM

4. JustSkelo wrote:
What Is Best Ed Pill Accutnae For Sale Famciclovir Cost [url=http://costofcial.com]cialis buy online[/url] Cialis Montreal Abilify Via Mail Order Viagra Et Mode D'Emploi Order Accutane From Canada buy cialis Potenzmittel Viagra Cialis Levitra Caffergot For Sale Le Viagra Marocain Sale Discount Cash On Delivery Acticin Oregon http://costofcial.com - cialis price accutane tablets buy Propecia Oporto

Wed, January 3, 2018 @ 6:48 PM

5. wrote:
Thanks for a marvelous posting! I really enjoyed reading it, you
could be a great author. I will be sure to bookmark your blog and will come back in the foreseeable future.
I want to encourage yourself to continue your great work, have a nice
holiday weekend!

Sat, February 3, 2018 @ 5:06 PM

6. wrote:
Hey very interesting blog!

Sat, March 31, 2018 @ 2:23 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.