Monday, 21 May 2018

back squat

 

2 rounds  

30 alt weighted lunges

45 American kb swings  

45 wall ball shots

45 db deadlifts

Friday, 18 May 2018

dynamic back squat

 

17 min AMRAP- alt rounds with a partner

5 toes to bar

5 pull ups  

15 squats of choice

Wednesday, 16 May 2018

5 rounds for time 

5 hang squat clean (:05) hold in the bottom  

30 double unders

2 Turkish get ups per side  

30 double unders  

 

upper body development  

Monday, 14 May 2018

sumo deadlift


21 power cleans 

20 alt box step ups 

21 burpees

15 power cleans 

20 alt box step ups 

15 burpees

9 power cleans 

20 alt box step ups 

9 burpees