Friday 1.23.15

Essentials:
A.
4 Sets
Russian Kettlebell swing x AMRAP 1min
Rest 2min

Rest 5min

B.
Front Squat
8min to find a heavy single with a 5sec pause at the bottom

Rest 5min

C.
For Reps of each
Wall Balls x AMRAP 4min
Single Unders x AMRAP 3min
Row x AMRAP 2min (cal)
Box Jump x AMRAP 1min (Step down)

Fitness:
A.
4 Sets
Russian Kettlebell swing x AMRAP 1min 70/55
Rest 2min

Rest 5min

B.
Front Squat
8min to find a heavy single with a 5sec pause at the bottom

Rest 5min

C.
For Reps of each
Wall Balls x AMRAP 4min 20/14
Double Unders x AMRAP 3min
Row x AMRAP 2min (cal)
Box Jump x AMRAP 1min 24/20 (Step down)

Performance:
A.
Squat Clean
12min to find a 1RM

Rest 5min

B.
6 Sets
Front Squat x 5 reps 225/155
On the min
*From the rack*

Rest 5min

C.
For Reps of each
Wall Balls x AMRAP 4min 20/14
Double Unders x AMRAP 3min
Airdyne x AMRAP 2min (cal)
Box Jump x AMRAP 1min 30/24 (Step down)