11/18/2018

Rest Day!

Open Gym hours : 5.30-7, 11.30, 5-7

Row 500m
50 Lunges
Row 400
40 Lunges
Row 300
30 Lunges
Row 200
20 Lunges
Row 100
10 Lunges

Trevor Belline
11/17/2018

Sessions @ 8, 12.30

Front Squats
4-4-4-4-4-1-1@60,70,80,80,80,85,85 
alt w 8-12 Strict PU

DT
5rds
12 Deads
9 HPC
6 Jerks
A)155/105, B)135/85, C)95/55

AAB - Gym will open @ 12

Hang Snatch
3-3-3-3-3-3@60,70,80,80,80,80   

same w Hang Clean

Front Squats

12 min AMRP
Farmer Carry dual 100/70 DnB gym
2 Jerks @ 75

Trevor Belline
11/17/2018

Sessions @ 7,8,9,10

Team
Both Run the Block
100 DU
90/78/66 Cals on Bike
80/75/70 Cals on Rower
70 Pullups
60 Thrusters 95/65
50 G2OH
40 Situps/GHD's
30 HSPU/ Dual DB Jerks
20 Burpees
10 BMU/ Burpee PU

Trevor Belline