Hey everyone. For a variety of reasons we are moving the posting of the workouts back to the website.
Monday July 18th 2016:
Warmup:
Jog 400 Meters
10 Light Front Squats
10 Light Hang Cleans
10 Light Cleans from Mid Shin
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85
B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Boom Lite:
Warmup:
Jog 400 Meters
then three rounds:
5 Burpees
10 Air Squats
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 21X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 2 minutes
B.
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups
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