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DB Bench Press
4x12 3 Rounds 30 Sec On/Off Box Jump Over (24/20) Kb Swings (24/16) Medball S2S Rotations (20/14) Push Jerk (115/75)
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Front Squat
x3 For Time: 200 m run 30 Db Snatch (50/35) 200 m run 30 wallball (20/14) 200 m run 30 T2b 200 m run 30 Alt goblet lunge (50/35) Push Press w/ a Pause
6x3 @75-80% *10 Overhead bandy Pull aparts *10 bandy pull aparts chest level 10 Min. Emom 6 Squat Cleans (155/105) 8 HSPU Row Sprints
5x200m 3 Rounds 8 Ply Push ups(45/25) 16 Pull ups 32 Double Unders Front Rack Lunge x6 reps
TABATA Alt. Hang SA DB c&j (50/35) Box Jumps (24/20) Weighted Strict Pull Up
3rm or 5x3 bodyweight WOD 5 rounds 6 power snatch (75/55) 12 abmat sit ups 6 each arm SA kb squat (24/16) Backsquat
5RM 18-15-12-9-6-3 Push Press (115/75) Lateral Burpee Over the Bar Strict Press
3x5 @75% 3 rounds 20 wallballs (20/14) 15 deadlifts (135/95) 10 hang power cleans 3/2 rope climbs Squat Snatch
x4 *touch and go* WOD 1.5 mile run for time (15min cap) Strict Press
5x5 @70% For Time 400m Run 15 Push Press (115/75) 15 Box Jump (24/20) 400m Run 12 Push Press 12 Box Jump 400m Run 9 Push Press 9 Box Jump |
Shaun EagenAuthor Archives
August 2019
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