Sunday

WORKOUT OF THE DAY

BEYOND RXD

In Partners:
While one person Pushes the Prowler for 100m, the other person accumulates:
Deadlifts (205/135lbs)
Switch
AMRAP 10min

While one person Runs 400m, the other person accumulates:
Power Cleans (205/135lbs)
Switch
AMRAP 10min

While one person Rows 500m, the other person accumulates:
Pullups
Switch
AMRAP 10min

RXD

In Partners:
While one person Pushes the Prowler for 100m, the other person accumulates:
Deadlifts (135/95lbs)
Switch
AMRAP 10min

While one person Runs 400m, the other person accumulates:
Power Cleans (135/95lbs)
Switch
AMRAP 10min

While one person Rows 500m, the other person accumulates:
Pullups
Switch
AMRAP 10min

FITNESS

In Partners:
While one person Pushes the Prowler for 100m, the other person accumulates:
Deadlifts
Switch
AMRAP 10min

While one person Runs 400m, the other person accumulates:
Power Cleans
Switch
AMRAP 10min

While one person Rows 500m, the other person accumulates:
Jumping Pullups
Switch
AMRAP 10min

 

BARBELL

  1. 1 arm db clean+(front squat+sotts press)x3+front squat+jerk. 2 cycles of this.  choose a db or kb of your choice in weight.
  2. pwr clean+clean+jerk: 1+1+1 x 5 sets.  6-7 out of perceived exertion on the pc. no misses.
  3. ab mat sit ups using a weight behind head x 50 total.