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Monday March 16th Dumbell & Body Weight Workout

Dumbbell Squat Clean Warm Up

With Lighter Dumbbells

3rds 5 Goblet Squats 10 Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans

Conditioning:

DB WOD:

16 Min AMrap

16 DB or KB Deadlifts 16 DB Hang Squat Cleans 16 DB or KB Shoulder Press * use what every lb DB's you have


Body Weight WOD:

8 rounds for time 10 Pushups 15 Sit ups

20 Jump Squats

https://www.youtube.com/watch?v=BRfxI2Es2lE

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Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40