(479) 644-8108

Monday 101011

Strength Work
SP, PP, PJ
1-3-5 X 3
Then
AMRAP 12 Min
10 Ground 2 Overhead 95/65
10 Pistols
5 HSPU

Friday 101008

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
THEN Speed Work
800M Run/Sprint Rest 30 sec
2x400m Run/Sprint Rest 30 Sec
800M Run/Sprint  

Thursday 101007

Bench Press
5-5-5
Then
6 rounds of:
25 Wallballs
5 Burpee/Pull-Ups
¬¨‚Ć”Karen on Crack”
Fundamentals Class Saturday 3:30-5:00

Tuesday 101005

Back Squats
3-3-3
Then 3 Rounds for time:
200m Sprints
10 OHS 95/65
20 KB Swings 53/34
10 HSPU

Sunday 101003

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders