3-12-19

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"If you are not willing to risk the usual, you will have to settle for the ordinary."
-
Jim Rohn


Strength & Conditioning
Strength: Death by Power Clean EMOM
12min Cap
Min 1: 1 Power Clean
Min 2: 2 PC
Min 3: 3 PC
etc…. until you fail.
RX: (135/95)

Metcon: “Assault Gone Bad”
1min ME @ each station x 3 rounds
Assault Bike Cal
Front Squats (95/65)
Assault Bike Cal
Burpees

Outsiders Team Training
A) Death by Power Clean EMOM
12min Cap
Min 1: 1 Power Clean
Min 2: 2 PC
Min 3: 3 PC
etc…. until you fail.
RX: (175/125)

B) Push Jerk
5-5-3-3-1
*Build to heavy single.

C) Metcon: “Assault Gone Bad”
1min ME @ each station x 3 rounds
Assault Bike Cal
Front Squats (95/65)
Assault Bike Cal
Burpees

Outsiders Barbell Club/USAW
A) Sumo DL
5-5-5-5-5

B) Snatch Balance
5-5-3-3-1
*
Build to heavy single.

C) Russian Split Squats
7 x 14 (7/7) + 1 min plank



Emma Shaybani