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  • Writer's pictureMary Bozarth

Friday 1/15

Jedi

AMRAP 10 Minutes 10 Toes to bar 50’ Handstand Walk or 100' Double Dumbbell Overhead Carry (2x35/2x25)(or :30-:40 handstand practice) -Rest 5 Minutes- AMRAP 10 Minutes 1, 1, 2, 2, 3, 3, 4, 4…. Bar Muscle Ups Power Clean and Jerks (155/105) -Rest 5 Minutes- AMRAP 10 Minutes 2 Rope Climbs (15’) (OR 10 Strict Pull Ups) 15 Dumbbell Bench/floor Presses (2x50/35)

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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