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7 Rounds/7 Sets 95/65#
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Must Hold Bar for each round of 7 -Punishment 200m run
ABWERKZ Wednesday 50 Reps
3 sets:
Bent Over row ( 135/55) 12
Kipping Pull ups 15
Reverse Hypers on Stability Ball (medicine ball optional) 10
25 Dbl/Unders or 250 singles
2 sets:
Reverse "Recline" Pull-ups (rings or straight bar) 12
Renegade Row (25/12) 10/10
Ring Curls 15
Row/Curl Combo 250M or 20 Box jumps & 20 Dbl Hammer Curls (25/12)
ABWERKZ Wednesday 60 TBA
3 Sets:
Front Squat & Press 12 (95/55lbs)
Step ups 15/15
Duck Walks (Distance) or Wall-sits 1 min
Duck Walks (Distance) or Wall-sits 1 min
Jumping Jacks 50
2 Sets:
Stability Ball Rotations (Adductors) 30 sec
Hip Thrust 15 (Stability ball optional)
Stability Ball pull-ins 12
Heel raises (calf Raises) 3x10 inward/outward/straight
Ladder Drill (ali shuffle/lateral in and out) 45 secs
ABWERKZ Tuesday - 70 Reps
3 Rounds
DB Press Close Grip 30 secs
Mtn Climbers 30 sec
Reverse Lunges 15/15
100 Singles (Jump Rope)
Burpees w/ 2 pushups
Floor Sweepers 12
Plate Oblique Swings 8/8
ABWERKZ Monday 80 Reps
2 Rounds
One Arm Row 15 reps (40/25#)
Jump Pull-ups Partial Quick Reps 30 secs (approx. 50 reps)
BB Bent Over Row 15 (85/45#)
KB Punches 30 secs (approx 60 reps) (35/18#)
400 m run or 200 singles
ABWERKZ Friday 40 reps
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