V12

Måndag

PERFORMANCE

PERFORMANCE 

A.

Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds

B.

For time:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Thrusters
400 Meter Run

Tisdag

PERFORMANCE

PERFORMANCE

Five sets of:
Deadlift x 2 reps
Rest as needed

*Sets 1-2: @ 80-85% of 1-RM Deadlift
*Sets 3-4: @ 85%
*Set 5: @ 85-90%

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
12 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)

Torsdag

Tabata

Fredag

Team of two
For time:

100 wall ball 9/6kg

8 Rounds:
200m run as a pair
6 Snatch 60/40kg

100 Wall ball

8 rounds (relay)
8 Push jerk
12 Boxjump

Söndag

Coachens val