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  • Writer's pictureMary Bozarth

Wednesday 8/11

Strength

Back Squat 5x4

4 Back Squats x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds *


Conditioning

Snap Chilled Randy

13:00 Amrap 40 Double Unders 25 Power Snatch (75/55) 40 Double Unders 20 Power Snatch (95/65) 40 Double Unders 15 Power Snatch (135/95) 40 Double Unders 10 Power Snatch (155/105) 40 Double Unders 5 Power Snatch (185/125)

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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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