160116 ~ Goal Of The Day....

Your Goal of the day is to......Sign Up for the Open!! What are you waiting for???

Make Up Saturday:

20 min to complete the following:

Monday: Pause Backsquat: Every 90s x 4 min (3 sets): 3 @ 75% Then…EMOM x 5 min: 15 Unbroken chest to floor push-ups.

Tuesday: EMOM Until failure: Start with an empty bar, then add 10/5# every minute until you fail to do 7 unbroken thrusters.

Thursday: Pause Front Squat, Every 90s x 4 min (3 Sets), 3 @ 75% Then…3 Rounds: AMRAP 2 Min Each Round

ME MU’s (Ring /Bar/ or 3 C2B + 3Ring Dips): Rest 1 min after Each Round

Friday: 11.3: Complete As Many Rounds/Reps As Possible in 5 min: Squat Clean (165/110#), Jerk

Conditioning:

Complete For Time

"Saturday Burn"

30 Push Jerk (155/105)

35 Bar Facing Burpees

40 Cal Row

Cash Out:

Mobilize & Socialize!

 

 



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