Week of Sep. 7 2020

Monday&Tuesday


TJ and the 105th

105 reps of

Power Clean 135/95

Box Jump

Burpee

Wall Ball


Wednesday

A. Back Squatx2x3@90%

B1. Strict Pull upx5x4

B2. GHD Sit upsx15x4

+

15/10 Cal AB

50 Air Squats

12 Pull Ups (Scale UP to 6 BarMU)


Thursday

A. Clean and Jerk- 4 singles@90%

B1. 1 Arm DB Strict Press 5.3.1x4 (5 on each side, then 3, then 1)

B2. Box Walkx180 degrees each wayx4

+

3 rounds

50 DU

25 Push Ups

15 Deadlifts@185/125

*every 90 seconds you must complete 5 burpee box jump overs. scale this up or down to finish in about 20-30 seconds


Friday

A. Front Squatx2x3@90%

B1. One arm KB Rowx5 repsx3

B2. Chin over bar holdx15-20 secondsx3 

B3. Face Pullsx15x3


10 minutes on clock

1000m Row BUY IN

then:

AmRap

5 Power Snatch@95/65

15 KBS@53/35

20 views0 comments

Recent Posts

See All

Week of Jan. 18, 2021

Monday A. Front Squat x3x3@83% B1. Barbell Bent Over Rowx5x4 B2. Backwards Sled Drag-100 FTx4 (home: db split squatsx8/legx4) 9 min AMRAP 100 M Run (:45 time domain) 8 DB walking lunge steps 3 Bar Mus

Week of January 11

Monday A. Power Snatch EMOM 8@85% -1 rep B1. Scap Y,T,W with #2.5 or #5 plates x10 each wayx4 B2. Wall Handstand holdx30 secondsx4-stomach to wall&back to wall-practice both B3. Weighted pull upx3x4 :

Week of January 4, 2021

Monday A. Back Squatx5x3@60% (tempo goblet squatx5x5) + 25/20 Cal Bike (2 minute time domain) 25 Push Ups 50 Air Squats 100 Double unders (200 singles) 50 Air Squats 25 Push Ups 25/20 Cal Bike Rest 3

5 Production Drive
Brookfield CT 06804

203-885-0670
rob@trainattoro.com


 

  • Facebook
  • YouTube
  • Instagram