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  • Writer's pictureMary Bozarth

Friday 11/5

Friday

Strength


Snatch 5x1

Snatch: Perform 5 singles within 60-75% of 1RM Snatch * Rest 60-90 seconds between sets *

Clean & Jerk 5x1

Clean and Jerk: Perform 5 singles within 60-75% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *


Conditioning

"GREAT BALLS OF FIRE"

AMRAP 15: Max Shuttle runs, Calorie Row or Calorie Bike On the Minute [Starting at 0:00]: 10 Wall Balls (20/14) *Score = Total Calories or shuttle runs

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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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