SUNDAY
Sunday Fun Day!
MONDAY
3RFT:
15 Russian Kettlebell Swings @ 1.5/1.0 pood
15 Hang Power Cleans @ 95/65#
15 Box Jumps @ 24/20”
Rest 1 minute
-then-
6x 100 meter Hill Sprint + 10 Russian KB swings @ 70/53 lb
*The winner of the sprint is who finishes the Kettlebell Swings first.
TUESDAY
Clean + Front Squat + Jerk
3 x (1+2+1) @ 70%
3 x (1+2+1) @ 75%
-then-
EMOM9
1st minute: Backwards Sled Drag for 15 seconds – Heavy
2nd minute: 6 Dumbbell Bench Press – Moderate weight
3re minute: Rest
WEDNESDAY
Seven rounds for time of:
5 Handstand push-ups
10 Deadlifts, 185/135#
10 Chest to bar pull-ups
20 Double-unders
**Compare Jan 31, 2013
Austin Malleolo 7:51,
Kevin Montoya 8:58,
Rich Fronning Jr. 9:14
Heather Bergeron 14:09 (135lbs)
THURSDAY
15 minutes to find a 3 RM Overhead Squat
-then-
“Nancy”
5 rounds of
400m Run
15 Overhead Squats @95/65#
FRIDAY
12 min to find a 1RM Push Press
-then-
“Annie’s Bastard Cousin with Big Quads”
50-40-30-20-10 of:
Double Unders
Wall Ball Shots @ 20/14#
SATURDAY
Indian Creek Greenway 10K