Friday 2.15.19

Deadlift

5-5-5-5-5+

*last set at 85%

For Time:

30 DB Push Press 50/35lb

30 DB Step Back Lunges (front rack)

24 DB Push Press 50/35lb

24 DB Step Back Lunges (front rack)

18 DB Push Press 50/35lb

18 DB Step Back Lunges (front rack)

Jack Langley
Thursday 2.14.19

Bench

5-5-5-5-5+

*last set at 85%

Strict Pull Ups

5-5-5-5-5

For Time:

50 Cal Row

50 Box Jump 24/20”

50 Burpees

50 American KB Swings 53/35lb

Jack Langley
Tuesday 2.12.19

Gymnastics

5 min EMOM: 3 Rope Climbs

5 min EMOM: 10 Hand Release Push Ups

5 min EMOM: 3 Rope Climbs

5 min EMOM: 10 Hand Release Push Ups

Conditioning

2 Rounds

3:00 AMRAP Cal Bike

2:00 Rest

3:00 AMRAP 30 Double Unders + 15 Sit Ups

2:00 Rest

Jack Langley
Monday 2.11.19

Back Squat 8RM

3 Rounds

2:00 amrap Cal Row

1:00 Rest

2:00 amrap 10 Single Arm DB Clean and Jerk 50/35lb + 10 Toes to Bar

1:00 Rest

Jack Langley