Sunday

WORKOUT

A. 1 Snatch pull + 1 Below knee power snatch + 1 OHS per min x 8 mins

B. 10 min steady flow:

Tempo Goblet squats @31×1 x 10-12 tough reps 

Rest 20 sec

10/arm DB Tough renegade rows 

Rest 20 sec

10-12 Standing DB Tricep ext. @30×1 

Rest 20 sec

+
3 mins on /90 sec off x 4 sets :

15 KBS 

15 air squats

30 double under or 60 singles 

BOOTCAMP

Partner WOD
26 rounds for time:

20 Single under 

10 Wall ball tosses 

8 Wall ball sit ups 

6 push ups 

*you go I go 

*30 min time cap 

SWEAT

Every 6 mins x 5 sets:

400m Run or 500m row/ski

20 DB Alt. Box step ups

20 KBS

20 sit ups 

+

Finisher :

40 sec squat thrusts

20 sec rest

40 sec plate walk up+ down + push up

20 sec rest

40 sec sit ups

20 sec rest

x 3-4 rounds  

MUSCLE

A. 3 rounds:

8-10/left arm Half kneeling Arnolds press

Rest 30 sec

8-10/right arm Half kneeling Arnolds press

Rest 30 sec 

10-12 Barbell supinated grip bent over row tough 

Rest 30 sec

B. Every 2 mins x 5 sets:

8-10 Strict pull ups or Tough ring rows @30×1

Rest 10 sec

10-20 Banded push ups 

Into….

10-15 barbell or DB Bicep curls (both arm at same time)

C. 3 sets:

10-12/arm Bent over tricep kickbacks

10 DB front raises 

10 DB Lateral raises

10 DB high pull

Rest 1 min b/t rounds