Monday April 3, 2017
Strength: 4 x 3 push press 4 x 3 squat clean WOD: Jackie 1000m row 50 thrusters (45/25) 30 pull ups **Don’t drop bars without bumper plates – 30 burpee penalty if you drop an empty bar!
Friday March 31, 2017
Strength: 5 x 4 weighted box step ups (weight in front rack) 5 x 3 press WOD: 3X 400m run 30 wall balls (20/14) 20 kettlebell swing (53/35)
Thursday March 30, 2017
Strength: 3 x 3 of 1.25 back squat Floor press 3 x 3 WOD: “The Tony Special” 39 thrusters (75/55) 39 pull ups 39 push ups 39 sit ups 39 knees to elbows 39 burpees 39 double unders 39 lunges 39 mountain climbers **Ask Tony to explain reason for reps and movements!
Wednesday March 29, 2017
Strength: 5 x 3 overhead squat 5 x 8 kettlebell suitcase lifts (4 per side) WOD: 20-15-10-5 Push up Push press (95/65) Toes to bar Deadlift (95/65)
Tuesday March 28, 2017
Strength: 6 x 3 deadlift (work up in weight each set) 3, 3, 3, 2, 2, 1 push press (work up in weight each set) WOD: 14 minute AMRAP 400m run 20 Pull ups