we will have to go early because the gym closes at 12.
3 rounds not for time
max rep GHD
Max rep clean (75%)
shoulder gauntlet (5 reps per) – run up doing DB SP then switch to shrug and continue up. Come down same weights same exercise. Repeat.
Shoulder press 5,5,3,3,1,1
7 rounds for time:
10-1 FS paired with 1-10 BS increasing weight every set
so it is like this – get a weight and do 10 FS +1 BS then rest go up in weight and do 9FS + 2BS and so on.
So by popular vote and weather confirmation, I changed the dates and put this run in for Wednesday.
Poor Johnny 15 minutes (That means run for 15 minutes with no regard for how you are going to get back to the gym then turn around and run back to the gym)
Not for time, just do the work.
60 pushup (rings if we have them)
20 waltz lunge
40 dips (rings if we have them)
10X5 shoulder press
3x 1min max rep bar jumping squats (rest waiting for group)
DL 5+3+1 -rest- repeat
weight suggestion 60%,70%,80%
12 v ups (during the rest if more than 2x rest otherwise after for same number so 4 rounds = 48 vups after you finish DL)
4 rounds for time
Push press (your heaviest 3 weight) 10 reps
DL 10 x 7
During rest between sets – 10 body rows
Bench press 8,5,3,2,1
3 sets max reps ring pushup
back squat 2 reps (3 if you feel froggy)
10 sec descent
5 sec dwell
10 sec assent
do 30 sec plank hold and 10 strict pullups during the rest period between sets.
In the class room
4 rep 18 inch box jump
3 rep 24 inch box jump
2 rep 30 inch box jump
1 rep 36 inch jump over bar
rest 2X (or however many people show up)
repeat (rounds determined by rest)
5 DB Burpees
Then find your high 3 on shoulder press
do descending ladder of max reps from high 3 to just the bar ( 5 sets)