Month: May 2018

Thick Thursday

Rackit

Front rack split squats  10-10-10-10

Back rack split squats 10-10-10-10

Rest 2 minutes between all sets

Then

AMRAP 16:

200ft. Stone carry AHAP

20 dumbbell front squats AHAP

20 alternating dumbbell shoulder to overhead AHAP

5 legless rope climbs

“Double Jeopardy”

3 rounds:

10 assault bike calories

10 deadlifts (225/155lb.)

10 bar facing burpees

Rest 1 minute between rounds

 

3 rounds:

10 rower calories

10 front squats (135/95lb.)

10 bar facing burpees

Rest 1 minute between rounds

 

Final week – build on last week

Seated barbell presses 10-10-10-10-10-10

Rest 2 minutes

EMOM 15:

Minute one: max ring push-ups

Minute two: max barbell roll-outs

Minute three: max weighted abmat sit-ups

*The goal is to achieve the most volume across all 5 sets. Pick a number and focus on quality movement.

Rest 1 minute

3 sets: max barbell punches

Rest 60 seconds