March 21, 2014 admin


Non-Open Competitor’s

1a. 4×3-5 Floor Press, rest :30
1b. 4×3-5 DB Front Squats, rest :30

2. AMRAP 14mins:

60 Calories on Rower
50 T2B
40 Wall Balls
30 Power Cleans
20 Muscle Ups

Notes:  If unable to do Muscle Ups do 20 Pull Ups and 10 Push Ups.


14.4 Prep and Mobility

Competitor’s Program

2 Rounds:

10 Calories on Rower
10 T2B (in sets of 5)
10 Wall Balls (in sets of 5)
5 Cleans 135 (singles)
3 Muscle Ups (singles) 
Rest 3mins

Notes:  Be sure to spend 15-20mins getting Aerobic engine warmed up.

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

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