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Workout of the Day – Thursday 10/17/19

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12 Min Amrap X 2
250 meter Row
80 DU’s
250 meter Row
60 Sit ups
250 meter Row
40 Air Squats
250 meter Row
20 Ball Slams 35/20

3 min rest – start off where you ended.

SWOLY
15 min Tri-set
5 Strict Press build
10/10 DB Row
10/10 1 legged RDL

Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2-second pause at knee + Power Jerk
*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Power Jerk

Workout of the Day – Tuesday 10/15/19

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3 Rounds
Every 4 Mins with 1 min rest
25/18 Cal Assault Bike
15 SDLHP 95/65
Max Russian Twists

Every 4 mins with 1 min rest
25/18 Cal row
15 Push Press 95/65
Max Hollow Rocks

SWOLY
15 Min Tri-set
5 Rounds
5 Deadlifts build
10/10 Kneeling 1 Arm Strict Press
20 Band Pull Aparts

Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2-second pause at knee x 1 rep
*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch