30/11/20
Every 4″ (4 sets) for times of:
250 m Run
5 Cleans @ 70-75% of your 1-RM
Inicio / Archivo de noviembre 2020
Every 4″ (4 sets) for times of:
250 m Run
5 Cleans @ 70-75% of your 1-RM
Strength
Every 90″ (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM
Rest 60″, and then…
Every 90″ (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM
5 RFT:
30 Air Squats
20 Kettlebell Swings (24/16)
10 Strict Handstand Push-Ups
Every 7′, (5 sets) for times:
200 m Sprint
Rest until the clock reaches 2:00, and then…
400 Meter Run
Strength
3 sets of:
Bulgarian Split Squats x 8 reps @ 30X1
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90″ between legs.
For time:
Run 800 m
50 Thrusters (20/15)
30 Dumbbell renegade rows
Every 90″ (4 sets) for max reps of:
Station 1 – 60″ of Dumbbell Floor Press
Station 2 – 60″ of Dumbbell Overhead Triceps Extensions
Station 3 – 60″ of Double-Unders
Station 4 – 60″ of Dumbbell Rows
Station 5 – 60″ of Dumbbell Russian Twist
Strength
In 12′ build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift
Every 2′(5 sets):
Speed Deadlift x 3 reps @ 70%
For time:
800 m Run
50 Burpee over the bar (60/50)
Strength
Take 20 minutes to build to today’s 1-RM Shoulder Press