Programmering v 1
Måndag
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Pull-Ups (strict if you can)
Minute 3 – 15 Box Jump-Overs
Tisdag
In teams of two, partners alternate task to complete 10 rounds of:
10 Toes to Bar
10 Burpee Box Jump Overs
300 Meter Row
Onsdag
Stängt
Torsdag
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)
Fredag
Four ladies for time
In team of 2:
fran
Isabell
Grace
JACKIE
Lördag:
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps
B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Row
Choose weight that is challenging for partners to move without rest through the ten reps.