Wednesday, April 18, 2018

Strength
Bulgarian Split Squat [Video]
Complete 5 sets 10 (5R/5L) Bulgarian Split Squats.
Use a barbell and choose your own weight.

Strict Pull-ups [Video]
Complete 5 Sets of 6-10 Strict Pull-ups.
Rest as needed between sets.

Conditioning
5 Rounds For Time:
• 8 Hang Power Snatch (#75/55 Rx; #105/75 Rx+)
• Run 6 Turf Widths
• 8 Push Press (#75/55 Rx; #105/75 Rx+)
• Run 6 Turf Widths
• 8 Airdyne Calories

Sunday, April 15, 2018

Skill Work
Rope Climbs [Video]
Take 15 minutes to work on Rope Climb technique.
• Beginners: Work on footwork and climb attempts.
• Advanced: Multiple climbs and legless attempts.

Partner Workout
AMRAP in 10 Minutes:
• Row or Airdyne 10 Calories
• 10 Single Arm Kettlebell/Dumbbell Push Press
• 10 Pull-ups
• Shuttle Run 4 Turf Widths (2 Down/Backs)

* Partners alternate rounds.

Rest 3 Minutes

AMRAP in 10 Minutes:
• Row or Airdyne 10 Calories
• 10 One Arm Hang Kettlebell/Dumbbell Snatch
• 10 Air Squats
• Shuttle Run 4 Turf Widths (2 Down/Backs)

* Partners alternate rounds.