Thursday, 10/8
Cash Out: 3×15 GHD Sit ups Basic Three sets of: Front Squat x 6 reps @ 31X1 Rest 60 seconds Supine Ring Rows x 10-12
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Here is what we found…
Cash Out: 3×15 GHD Sit ups Basic Three sets of: Front Squat x 6 reps @ 31X1 Rest 60 seconds Supine Ring Rows x 10-12
Cash in: run 800m Cash out…partner leg toss 3×30 Basic Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds
Cash in: 2x400m with 30 sec rest Cash out: 5×10 Toes to bar Basic & Performance Clean! 5 sets Clean 1.1.1…10 sec between cleans, climb weight,
Cash in: 4×200 get faster! 30 sec rest. Cash out: 4×10 floor wipers (each side) Basic Every minute, on the minute, for 20 minutes (4 sets of
Basic & Performance In Teams of 2 complete one task then the other partner completes the same task 20 minute AMRAP: 6 Deadlifts, 225/155 (can
Cash Out: – 3×20 banded crunches Basic & Performance CLEAN & JERK! Emomx15 #1 2 hang clean + 1 jerk #2 2 clean + 1
Cash Out: Front leaning Ring holds 3x 30-45sec Basic & Performance Five sets of: Against a 3 minute running clock, complete as many rounds and
Cash in: row 750m/airdyne 1 mile/run 800 Cash out…2×25 russian twists Basic Four sets of: Good Mornings x 8-10 reps @ 3011 Rest 45
Cash in: 4x200m with 30 sec rest Cash out: 3×10 deck squats (hold plate or KB) Basic & Performance JERK! Emomx10 – Push press
Cash in: 2×400 get faster! 30 sec rest. Cash out: 4×10 crusher press situps Basics: Three sets of: Dumbbell or Barbell Push Press x