We are starting new strength cycles this week! Let’s have fun with this new cycle!
Monday
5 sets
Work up to a heavy 3 reps of Pause Bench Press
Alternate with Barbell Bent Over Row
3 rounds for time of:
Kettlebell Farmers Carry, 53/35 lbs, 100 m
20 Box Jumps, 24/20 in
Wednesday
4 sets
3 Snatches from the Blocks - make sure to make contact at the hip and keep the bar close up your thighs!
5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs
Thursday
Strength Circuit - 4-5 rounds
12-15 reps
Lat Pulldowns
DB Lateral Raises
Leg Extensions
Chest Supported Row
For Time
10-20-30-20-10
Over Shoulder Slam Ball Toss
Ball Slam
Cal Row
Friday
Sweaty Fridays are back! 2 Metcons of…
27-24-21-18-15-12-9 reps, for time of:
Double Under
Sit-up
Each for time:
Run: 4x 800 m
Rest 3 mins between efforts.