1.11.16 – Daily – (Training Only)

PBN

Warm-up:
-10 min stretch
-20 min treadmill
-10 min jump rope
META:
10 Rounds (30 sec rest between rounds)
-20 goblet squats (40#)
-5 pull ups
-20 goblet lunge (10 ea side/offset weight 40#)
-5 Mtn Climb Burpee
Muscle Specific:
3 Rounds
-20 Hammer Curls (40#)
-20 Chest Fly Flat (40#)
-20 Tri Kick Back (40#)
-20 Overhead Thrusters (40#)

JohnCrossFit Sua Sponte

WOD

1) Squat: 3×3 AHAP

2) 12 Min AMRAP:

3 Squat Clean Thrusters 135/95#

3 Bar Facing Burpees

3 C2b Pull Ups

6 Squat Clean Thrusters 135/95#

6 Bar Facing Burpees

6 C2b Pull Ups

9,9,9…
Do Work…

Rob

Strength

Weighted Pull-ups: 4×2 @2RM

Bench: Work up to 1rm (Slow, High Rep to Low) (i.e. 12, 10, 10, 8, 6, 1,1,1)

Power

4 x 1 Minute Sprint – All out

Row/Airdyne – Five Minutes in between Sprint (Slow to Moderate)

10! (10-9-8-7-6-5-4-3-2-1)

KB Swing @ 70#  +  30sec Push up Hold (Plank)

i.e. 10/30sec 9/30 sec 8/30 sec……….

 

 

 

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