First Ramp Up Class

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

First INTRO workout... we did HALF Cindy for 10 minutes...

Did not have partner, cut workout in half

Half #'s:

50 Wallball
50 Chest to Bar
50 Pistols
50 Single arm Dumbell Snatch (30)

30 squat clean and jerk (155)

FRONT SQUAT

6-6-4-4-2

• lisää painoja kun toistot vähenee (vertaa viime viikko)
• lepoo sen verta kun tarvii sarjojen välissä

400m run
15 overhead dquat
15 box jump (24)
15 SDHP (95)
15 box jump
15 overhead squat
400m run

15mins to work up 5 rep max

5x3 back squats
95, 105, 115, 125, 135
1RM @ 145

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95) 80

15 AMRAP

30 deadlifts
20 power cleans
10 toes to bar

2 rounds + 30 DL&17 PC

circuit
2 min each
1 round

sandbag squats - 30lbs
rope climbs
stair running
tire hammers
hang from rings
jumping dips
row
wall balls - 15 lbs