WORKOUT
Warm-up:
10 PVC Pass Throughs
10 PVC Figure 8 L/R
10 PVC OHS
10 PVC Pass Throughs in the hole
x 2
then Bergoner warm-up
A. 1 Snatch grip high pull + 2 Hang Power snatch + 1 Snatch balance per min x 8 mins
B. 3 rounds:
DB push press @30×1 x 10-12 tough reps
Slider cossack lunges x 10-12/leg tough reps (add weight if possible)
DB Plank pull through x 10/side
*10 mins max
+
7 min AMRAP:
8/6 Cal row
10 DB alt. Power snatch @50/35#
10 push ups
Rest 3 mins
7 min AMRAP:
10 Wall ball
10 DB Power cleans @50/35# or 40/25#
BOOTCAMP
3 rounds for time:
400/300m Row
25 KBS
*10 min time cap
Rest 3 mins
2 rounds for time:
35 wall ball
75 Single unders
*8 time cap
Rest 3 mins
1 Round for time:
40 weighted alt. Step ups
60 ball slams
*6 min time cap
+
Finisher :
Coaches Choice =)
MUSCLE
A. 3 sets:
Bench press @1 1/4 x 5-5 tough reps
Rest 10 sec
10-12 Fast no tempo Tough DB Bench press
Rest 30 sec
SA Ring row @20×1 x 8-10/arm tough
Rest 10 sec
10-12 fast no tempo DB Double bent over row
Rest 1 min
+
3 sets:
10-15 tough DB Bicep curl to Arnolds press
Rest 30 sec
KB Horn Standing Tricep ext. x 12-15 tough reps
Rest 30 sec
KB Banded Chainsaw Row x 10-12 tough reps per arm
Rest 30 sec
20 Plank up downs
Rest 30 sec
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