Monday:
5 x 10 Front Squat
Tuesday:
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squat, 95/65 pound
Wednesday:
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
Thursday:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Friday:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
***For those of you that are traveling here are travel workouts, keep up the GREAT work and see you in the gym soon!
Travel WODS
Monday:
5 Rounds for Time:
10 5 Sec Descent Air Squats
Rest As Needed in Between Rounds
Tuesday:
5 Rounds for Time:
Run 400m
15 Towel Overhead Squats
Wednesday:
21-15-9
Handstand Push-Ups
Towel Pull Ups
Thursday:
3 Rounds for Time:
Run 800m
50 Good Mornings
50 Sit Ups
Friday:
5 Rounds for Time: (Using Two Gallon Jugs of Water)
10 Deadlifts
10 Hang Cleans
10 Push Presses
10 Squats
