November 2, 2017

Rest Day!

Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 Wall Balls
100m Med Ball Run
20 Burpees

Conditioning: 10 Rounds for Time
10 Unbroken Back Squats or Deadlifts/Rest 1 minute
Rx 225/155
(or scale to BW on bar)
-Then immediately go to:
10 Rounds
200M Row
10 Slam Balls 40/25
*Score is overall time
Strong Push/Pull Mile
Push or pull a sled for one mile
*push empty big sled and/or pull small sled with approx. 1/2 BW. You choose type of work.

Conditioning: For Time
Calorie Kalsu
100 Calories for time*
*Every minute on the minute perform 5 burpees. Calories can be on the bike, rower, or a combination of the two. Workout begins with 5 burpees.

10 Dumbbell Repeater Step Ups R and L
10 Dumbbell Chest Press

10 Single Leg RDL R and L
10 Bent Over Rows R and L

10 Banded Hip Thrusts, shoulder elevated, pause at top
10 Dumbbell Alternating Shoulder Press

10 Thumbs Up lat raises
10 Bent Over, thumbs up, reverse fly

10 Seven-Up Bicep Curls
10 Overhead Triceps Extension

Finisher: If there’s time…
*No Early Release, Jimmy…

Push Press + Push Jerk (5 Sets of (1+1))
Light – technique work
Clean and Jerk
75% for 3, 80% for 2 sets of 2, 85% for 2 sets of 1, 88% for 2 sets of 1, work up but no misses
Clean Deadlift (5 Sets of 3)