Tuesday

Class Program

A.) Bench Press

-heavy set of 10

(roughly 70% +/-) 

 

B.)  40 rounds for time 

40 double unders

15 ring dips

10 burpees

 

scaled : box dips

 

———————— 

 

C.) strength

 

pushpress + push jerk + split jerk

(2+1+1) - work up to heavy

 

DB single arm strict press

— heavy set of 5 on each side

 

DB single arm push press

— heavy set of 5 on each side

 

D.) metcon

 

3 rounds

 

1 min push ups

1 min rest

1 min ME HS walk shuttle  (10’ lengths, working on fatigued stand up, turnaround, setup and go. Hand stands start hands behind 10’ line)

1 min rest

 

Once completed start:

 

3 rounds  

 

1 min ME Air dyne

1 min rest

1 min ME Strict HSPU

1 min rest

 

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