Monday 03-11-19 S

Sunday, March 10, 2019

Warm Up: 

- Get Started ASAP - 

Cal Row x 15-20  

Non-Active Hang x 30-45 Secs  

Neutral Grip Ring Row x 10-15  

Hang & Shrugs x 10-15  

Pronated Grip Ring Rows x 10-15  

+

Grab KB 35/25-45/30...

+

2 Sets of: 

10/5 SA KB Front Rack + SA Prisoner Sq., rest 15 secs  

10/5 SA KB Push Press, rest 15 secs     

10/5 SA Russian Swings, rest 15 secs   

+

Put KB Away & Grab Med Ball & BB....

+

Skill Work: 

Chest to Bars (Mod: Jumping or Banded) 

Sq. Clean & Split Jerk (no weight)  

 

Strength: 
Every 2 MIns for 12 Mins: 
5-7 CTB Pull Ups 
1 Sq. Clean & Split Jerk, build heavier than last week 
+
Workout: 
For Time:  

50/40 Cal Row 
50 Thrusters 75/55 (adv. 95/65)  
50 Pull Ups 
50 Wall Balls 20/14
+
Finisher: 
DB Bent Over Rows, 3 x 8-10 per, rest as needed 
- heavier than last week 

Please reload

©2017 by Shoreline Athletics.