Sunday 200112 – Experienced

Strength
Bench Press 5×5+, building

Note: In your final set, perform a set of max reps.

Conditioning
20 minute alternating EMOM:
M1: 8 Hang Clean and Jerks (95/65)
M2: 10/8 Calorie Echo Bike
M3: 50 Double Unders
M4: 15 No Push Up Burpees to 6 inch target
M5: 20 Ab Mat Sit Ups

Here’s what’s on tap for Monday and Tuesday’s Experienced classes:

Monday 1/13
Strength
Back Squat 5×5, across (2.5-5lbs heavier than last week)

Conditioning
For time:
100 Wall Balls (20/14)
50/40 Calorie Row

Tuesday 1/14
Strength
A1. Strict Handstand Push Up 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps from last week)
A2. Weighted Strict Pull Ups 3×6-7, across (2.5 – 5lbs heavier than last week)

Conditioning
7 rounds for time:
7 Push Ups
7 Toes to Bar
14 Alternating Dumbbell Box Step Up (50/35)