Lifting: Bench Press and Barbell Bent Over Row
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
Community. Coaching. Caring. Since 2009.
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
As many reps as possible in 12 mins of:
Team Row Calories, 12 mins
For time:
30 Power Snatches, 135 lbs
30 Power Clean & Jerks, 135 lbs
9-7-5 reps, for time of:
Power Snatch, 135/95 lbs
Clean & Jerk, 135/95 lbs
Front Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Snatch + Overhead Squat, pick load
Every 2 mins for 12 mins.
5 rounds, each round for time, of:
10 Power Snatches, 95/65 lbs
10 Box Jump Overs, 24/20 in
10 Overhead Squats, 95/65 lbs
Rest 1 min between each round.
Bench Press 7-7-7, using heaviest weight per set
Barbell Bent Over Row 7-7-7, using heaviest weight per set
For time:
60/48 Row Calories
50 Kettlebell Swings, 53/35 lbs
40 Hand Release Push-ups
30 Toes-to-bars
20 Alternating Single Dumbbell Devil Press, 50/35 lbs
10 Ring Muscle-ups
21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up
Overhead Squat 2-2-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
1 Rope Climb, 15 ft
10 Reverse Lunge Wall Balls, 20/14 lbs, 10/9 ft
15 AbMat Sit-ups
Run, 100 m