Sunday-Tuesday 170813-15 – Experienced

Sunday 8/13 and Monday 8/14
Strength
Back Squats 5×4, across (70-80% of 1 RM)

Slightly build off weights used last week for 6×3 Back Squats on 8/7/17.

Conditioning
12 minute alternating EMOM:
Minute 1 – 10-15 Toes to Bar
Minute 2 – Max Effort Wall Walks
Minute 3 – 25 Unbroken Russian Kettlebell Swings (32/24)

Tuesday 8/15
Conditioning
“Freedom Trail”
3 minute AMRAP of:
21/15 Calorie Row
21 Burpees over the Erg
AMRAP Thrusters (75/55)

Rest 3 minutes

3 minute AMRAP of:
18/12 Calorie Row
18 Burpees over the Erg
AMRAP Thrusters (95/65)

Rest 3 minutes

3 minute AMRAP of:
15/10 Calorie Row
15 Burpees over the Erg
AMRAP Thrusters (115/85)

Rest 3 minutes

3 minute AMRAP of:
12/8 Calorie Row
12 Burpees over the Erg
AMRAP Thrusters (135/95)

Here’s what’s on tap for Thursday’s Experienced classes:

Thursday 8/17
Strength
Every 90 seconds, for 10 sets of:
1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch, increasing

Conditioning
“Bumblebee”
7 minute AMRAP of:
Power Snatches (115/83)
EMOM: 7 Unbroken Wall Balls (25/16)