October 24, 2018

October 24, 2018

6 minute alternating emom of  :

a) jog - length of room + back + lunges x 6-10

b) ring rows x 6-8 + calf raises x 10-15


working with a partner..
20 minute clock to complete :
4-8-12-16-20-24
power cleans
+
sled push - length of wood floor + back

notes :
- partner 1 pushes 50 feet, partner 2 pushes sled back.
- suggested sled weight : men - 140-180, women - 90-140
- cleans performed as singles with good form.
- all clean sets should fall between 65-80% of 1rm.
- perform a sled push after each set of cleans.
- 6 minute rest between sets


20 minute clock for max reps :
50-40-30-20-10/ 45-35-25-15-5
calorie bike
weighted stepups (35 x 2, 26 x 2) @ 24/20

notes :
- level 2 - 26 x 2, 18 x 2
- level 3 - body weight stepups 

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