21-15-9 Fitness Workout #39

Day 56/112

INTENSITY:
21-15-9 Reps of:
Dumbbell Snatch (45/25)
Burpees
Toes to Bar

RESET:
2 Rounds of:
20 Good Mornings w/ band
20 Air Squats
20 Hollow Rock

Double Under and Sandbag Fitness Workout #39

Day 54/112

INTENSITY:
For Time and in any combination, complete the following reps:
100 Double Unders
100 Sandbag Over the Backs
100 Sit-Ups

RESET:
20 Landmine Bus Drivers
20 Suspension Mountain Climbers (1 leg, 1 rep)
25' Handstand Walk

Alpha Series - Week 3, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:Deadlift / 8 Walking Lunges
Tuesday:Clean / 10 Hollow Rocks
Wednesday:Snatch / 4 Knees to Elbows
Thursday:BSQT / 2 Turkish Get-Ups
Friday:Push-Jerk / 6 KBS
Saturday:2 Sets, Max Reps Ring Row
Sunday:2 Sets, 25 K2E, 50 Sit-Ups
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases