Thursday 10/13/16

Warm Up

Trainer’s Choice

First…

EMOM 12 Minutes of:

MINUTE 1: 5 Bench Press

MINUTE 2: 10 Bent Over Barbell Rows

MINUTE 3: 12 – 15 GHD Sit Ups

MINUTE 4: 3o Double Under’s or 60 Single Under’s

*Build up in weight for the bent over barbell rows (a challenging set of 10) and for the bench press (85%).

Barbell Warm Up

W.O.D.
20 Power Clean & Jerks

5 Toes to Bar

.15 Mile Run or 350 Meter Row

15 Power Clean & Jerks

10 Toes to Bar

.15 Mile Run or 350 Meter Row

10 Power Clean & Jerks

15 Toes to Bar

.15 Mile Run or 350 Meter Row

5 Power Clean & Jerks

20 Toes to Bar

.15 Mile Run or 350 Meter Row

*If comfortable, add weight for the power clean & jerks as the number of reps go down.  20 Minute Cap.

LEVEL 1:
35/45lb, 40/50lb, 45/55lb, 50/60lb Power Clean & Jerks
x2 Abmat Sit Ups or V-Ups (10, 20, 30, 40 reps)

LEVEL 2:
45/65lb, 55/75lb, 65/95lb, 83/115lb Power Clean & Jerks
x2 V-Ups or Knees to Chest/Elbows – not double reps

LEVEL 3:
73/105lb, 83/115lb, 103/155lb, 123/185lb Power Clean & Jerks
Toes to Bar