BBQ and Potluck tomorrow

Come out to the Lowy’s for BBQ tomorrow at 5!  Bring a side dish or something yummy and we will kick the summer off! 1016 Walton Drive

Every 2 minutes for 12 min (6 rounds) complete:

10 pushups

5 “heavy” KB Swings

Conditioning

AMRAP in 12 min (in any order)

Row 400 m

AD 15 Cal

Run 400 m

 

Thursday

Every 2 minutes for 12 min (6 rounds) complete:

10 pushups

5 “heavy” KB Swings

Conditioning

AMRAP in 12 min (in any order)

Row 400 m

AD 15 Cal

Run 400 m

 

Wednesday

Power clean + Power jerk

4 sets of (2+2)

then…

3x 20 sec chin over bar hold

Conditioning

Running clock: each minute complete the required task

1st min- 10 DB Snatches (5R, 5L)

2nd min- 10 DB Front Squats

3rd min-10 DB Renegade Rows (5R, 5L)

4th min- 10 DB Toe Touches

5th min- rest

complete 3-4 times

 

Tuesday

Strength

EMOM 8 min

2 KB TGU (one each side)

conditioning

3 rounds

200m run

50 jump rope

15 sit ups

8 plank up downs

rest 30 sec