THE BRONCOS STILL SUCK LAUREN AND RICKY!!

 

OK they don’t and I love you guys…

 

 

MONDAY

 

Core Conditioning

 

CORE : 3 Rounds, 3:00 per round with 1:30 rest after each round

10 Burpees
– then escalating AMRAP with remaining time of
Situps
Strict Hanging Knees to Chest
Alternating Knees to Elbow  from Straight Arm Plank

 

– Start at 2 reps and escalate by 1 each round. For KNE in Plank it is # for each side, so double for total

 

CONDITIONING : 10 Minute AMRAP
Rowing (for distance)
– Every 90 seconds perform 10 Air Squats

 

 

CrossFit

Strength : Low Bar Back Squat
5-5-3-3-2-2

 

– Each set should be 80% or higher of 1 rep max

 

WOD : 9-7-5
Squat Clean Thruster 135/95
Bar Facing Burpees
Pistols (each side)
– EMOM perform 7 Toes to Bar

 

S : 75/55, scaled pistols
L1 : 115/75

 

Rx+: 185/135

 

The Program

 

1. Strength and WOD Rx+

 

2. Clean Work
EMOM 5m : 3 TnG reps, 225/155 or higher, or 75% if this is too heavy for 3
EMOM 5m : 1 heavy rep

 

3a: 6×1 rack pull from knees, heavy as hell, rest :60
3b: 25s ME GHD Situps