Metcon (AMRAP - Reps)
Sandbag Tabata
(8 rounds of each: 20 sec work, 10 sec rest)
45/25
Sandbag Cleans
Sandbag Shoulder Press
Sandbag Scissor Kicks ( lying on your back with sandbag held above your chest while doing scissor kicks)
Sandbag Lunges
Weightlifting
Deadlift (Level 1)
5 RM (add 10 lbs to last workout)
Deadlift (Level 2 & 3)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap
Monday 03/10/14
Metcon (AMRAP - Reps)
Religion 3.0
Complete 5 rounds:
15 min cap
Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops - 20 reps
Post total front squat completed to comments.
Skill
Shoulder Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
3×3 @ 90% of 3 RM from last Monday
Religion 3.0
Complete 5 rounds:
15 min cap
Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops - 20 reps
Post total front squat completed to comments.
Skill
Shoulder Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
3×3 @ 90% of 3 RM from last Monday
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