Warm up:
10. Calorie Machine
10. Superman Pass Thrus with PVC
10. IYTS
10/side Windmills
10. Slow Catcows
20 Plank Reaches
Strength:
10-8-6-4-2
Strict Press
Every 2 min x 5
Every after Set do 6 Chin ups or 10 Banded Chin ups
*Increasing weight)
Metcon:
21-15-9 (14 min cap)
Wall balls (20/14)
Double Dumbbell Hang Dumbbell Clean and Push Press (50/35)
Box jumps (24/20)
Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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