Press- build to 1RM

85% of that x max reps

+

15 min amrap

7 Push Press, 95/65#

15 Box Jumps, 24/20"

200m Run

Press- build to 1RM

85% of that x max reps

+

15 min amrap

7 Push Press, 95/65#

15 Box Jumps, 24/20"

200m Run

The shirts that had 24/17 are in with the correct 27/17... it is $4 to get you're correct one.

Thanks

Tuesday

Compare to January 4th

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB Swings, 53/35

Box Jumps

Rest 5 min

10 min double unders

Monday

A1. Front Squat @ 30X0; 5 x 5; rest 20 sec

A2. Pull Ups Kipping; 5 x amrap; rest 3 min

+

800m run for time; rest 2 min x 2

Wednesday

A1. Ring Rows @ 32X2; 5 x amrap; rest 10 sec

A2. Narrow Push Ups @ 32X2; 5 x amrap; rest 2 min

B. Front Leaning on Rings; 120 sec total

C. Row 1000m for time

Thursday

A. Power Clean + Hang Squat Clean + Squat Clean- 5 x 1.1.1 every other minute

+

Box Jumps- 30 sec on/ 30 sec off x 10

+

3 min amrap- 3 burpees, 3 knees to elbow

Tuesday

Pull Ups @ 2111; 5 x 5; rest 90 sec

+

15 min amrap

10 Pull Ups

15 Wall Ball

35 Double Unders

Monday

A. Over Head Squat- 3 x 3; rest 90 sec- 80% effort

B1. Press- 3 x 5; rest 10 sec

B2. KB Swings- 3 x 21; rest 3 min

C. Sit Ups- 100 for time

D. DB External Rotation @ 3010- 3 x 10/arm

New BRIGHT shirts!
Wednesday

A1. Weighted Step Ups- 5 x 5/leg; rest 20 sec

A2. Ring Dips @ 21X1- 5 x amrap; rest 2 min

+

8 sets; 20 sec amrap; rest 40 sec

Box Jumps

The new place!

Monday

Front Squat- 3 x 6; rest 2 min

+

5 rounds

10 Thrusters, 95/65#

10 Pull Ups

Tuesday

HSPU's- 3 x max reps; rest 90 sec

+

5 rounds

20 KB Swings, 53/35#

15 Knees to Elbows