Monthly Archives: January 2017

Tuesday – January 3, 2017

Progressive

A.
Spend 15-20 Minutes and Build up to a 1-Rep Max Power Clean

B.
For Time:
10 Power Cleans
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders
Rx:155/105  Scale up or down
MOD DU- 3:1 Single-Unders

BOOTCAMP

A.
Three sets of:
Bulgarian Split Squat x 9/9
Hip Bridge x 10-12 Reps
100-Foot Suitcase Carry each arm
Rest 60 seconds

B.
3 Rounds For Time:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

Monday – January 2, 2017

Progressive

A.
5 Sets:
-Bul.Split Squats x 9/9
-Strict Handstand Push-up x Max Reps
Rest 60 seconds
(15-20:00 for Completion)

B.
AMRAP 10
7 Thrusters (115/75)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-ups
(Scale to complete at least 4 Rds)

BOOTCAMP

A.
AMRAP 10
15 Kettlebell Swings
10 Goblet Squats
10 Push-ups
(Rest 5 Mins and Repeat)