Warmup:2x100m Run at slow pace
PVC Push Press
PVC Partner Hurdles
Side Planks
Prone Planks
Waiters Walks
50m Jog050m Skip back
Strength:
Strict Press: 5-5-5-5-5 Progressive
Box Jumps: 5-5-5-5-5 Progressive
Workout:
12 minute AMRAP Ladder
3-6-9-12-15-18…and so on
DB Snatches
Situps-any variation
Box Jumps
Courtesy of SCF
Shockwave:
ReplyDeleteAM: 23:58
3 Rounds
800m Run
50 Situps-Abmat
50 Back Extensions-Supermans
PM: 18 Complete + 11 MBDL
12 Minute AMRAP Ladder by 3's
Right Arm DB Snatches-30# DB
MBDL-14#
Box Jumps-20"
Sideswipe: 12+ 15 TTB
ReplyDeleteShoulder Press: 33-45-55-65-75
30# DB Snatch-3L +3R
TTB
Box Jumps with 12" Box and 15# plate
Ratchet: 18 + 18 Situps
Shoulder Press: 75-85-95-105-115
20# Wall Balls
Situps
20" Box
Maritza: 18 + 9 Situps
Shoulder Press: 33-38-43-38-33
Used 20" Box for the first time in strength-stuck with that
10# Wall Balls
Situps
18" Box Jumps