7 Rounds of
7 man makers, 35/25lbs
Lunge with Dumbell
7 box jumps, 30/24″
Lunge with Dumbell
This should have your legs begging for mercy!!
7 Rounds of 7 man makers, 35/25lbs Lunge with Dumbell 7 box jumps, 30/24″ Lunge with Dumbell
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1a.
Front Squat warm up - 40% x 5, 50% x 5, 60% x 3 working - 70% x 3, 80% x 3, 90% x 3+ 1b. Every 30 seconds for 5min - 1 snatch @ 75% of 1RM. Rest 90 seconds then max reps in 2mins. REST 2a. Set 1 - max rep unbroken push press @ 40/30kg rest 2min Set 2 - max rep unbroken push press @ 50/35kg rest 2min Set 3 - max rep unbroken push press @ 60/40kg rest 2min Set 4 - max rep unbroken push press @ 70/45kg *scale however need be relative to you're own personal maxes. For Time
5 rounds of: Row 300 meters 15 Wallballs 15 Box jumps, 24/20″ 1a.
Press warm up - 40% x 5, 50% x 5, 60% x 3+ working - 70% x 3, 80% x 3, 90% x 3+ 1b. BB bent over row 10reps x 4 sets @ max weight REST 2a. for time run 600m 30 back squat @ 80/55kg run 600m 30 C2B pull up run 600m 30 T2B 1a. close grip bench press - 10 reps @ max weight
1b. 3 'TNG' deadlift @ 80% of 1RM * Alternate for 5 sets. rest 2min between REST 2a. 4 rounds. Rest 3min between each AMRAP in 3min 8 DB deadlift @ 20/15kg 6 DB hang power clean @ 20/15kg 4 DB front squat @ 20/15kg Run 400 meters
21 Thrusters 30/40kg 21Pull-ups Run 400 meters 15 Thrusters 30/40kg 15 Pull-ups Run 400 meters 9 Thrusters 30/40kg 9 Pull-ups 1a.
Back Squat warm up - 40% x 5, 50% x 5, 60% x 3 working - 70% x 3, 80% x 3, 90% x 3+ 1b. Every 20 seconds for 5min - 1 power clean + jerk @ 75% of 1RM. rest 90 seconds then max reps in 2mins. REST AMRAP in 12min 40 DB push press @ 20/15kg 60 burpee Row intervals. Rest 1:1. row 1000m row 800m row 600m row 400m row 600m row 800m row 1000m 1a.
Front Squat warm up - 40% x 5, 50% x 5, 60% x 3 working - 65% x 5, 75% x 5, 85% x 5+ 1b. Every 30 seconds for 5min - 1 snatch @ 70% of 1RM. Rest 1min then max reps in 2min REST for time run 200m 20 box jump run 400m 40 push press @ 50/35kg run 600m 60 burpee OMEM for 32mins
5 Power Cleans 10 Double Unders 10 Burpees 10 Swings *Rotate through the exercises each minute |
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