Warmup:
2 Rounds
10 Air Squats
10 Pass Throughs
10 Ring Rows
10 Back Extensions
10 Jumping Jacks
Strength: (if doing Sideswipe)
Power Cleans: 3-3-3 Max Reps
Workout:
"Carey"
5 Rounds
50 Double Unders
10 Box Jump Burpee Pullups
25 Abmat Situps
-or-
"Sideswipe"
7 Rounds
3 Cleans (any type of clean you choose)
7 Burpee Pullups
10 KB Swings
Sideswipe: 17:25
ReplyDeletePower Clean: 95-105-115-125x3
Sideswipe: 105# PC/ 35# KB
Starscream: 25:40
Power Clean: 95-105-115-125x2
Carey w/ 24" Box
Prowl: 12:45
Power Cleans: 115-125-135-145x3
Sideswipe: 115# PC/ 53# KB
Esme: 11:18
Hang Power Clean: 53-63-73-83
Sideswipe: 73# HPC/ Pushups instead of burpees/ 26# KB
Noura: 11:56
Med Ball Clean work
5 Rounds: 3 Burpees/ 7 Inverted Bar Rows/ 10 KB Swings-18#
Shocwave: 24:37
ReplyDeleteCarey: 24" Box
Sideswipe:
Weighted good mornings-15x5-25x5-33x5-45x5-55x5
Straight Leg Deadlift-5x53-5x73-5x83-5x93-5x113
Strict Press-5x53-5x73-5x73-5x75-5x80
Lockdown: 7:33
ReplyDeletePower Clean: 95-115-135
Sideswipe: 3 Burpees/ 7 Inverted bar rows/ 10 KB Swings-35# (5 Rounds)
Bench Press w/ 185# x 5-5-5-10-10-9-max reps @ 6)
Amelia: 25:21
Carey: Burpee Box Jump/jumping Pullups w/ 16" Box
Moonracer: 26:47
Carey: 18" Box
Swerve: 28:02
Carey: 20" Box