Laura Nitowski

16.07.18

Fitness

1. Back squat-

3×5, 10X0, R90s

1. Teams of 3:

20 minute AMRAP-

Row 750M

45 Wall Balls

45 Double DB Push Press

*one person working at a time

*DB’s must stay off floor entire workout

Performance

1. Back squat-

3,2,1,10X0, R90s

*Finish heavier then last week

1. Teams of 3:

20 minute AMRAP-

Row 750M

45 Wall Balls (20/14)

45 Double KB Push Press (53/35)

*one person working at a time

** KB’s must stay off floor entire workout

16.07.16

Fitness

Partners alternating rounds:

25 Minute AMRAP-

4 Ring rows

6 Russian KB swings, Tough

8 Alt lunges

10 Burpees

Performance
Partners alternating rounds:

25 Minute AMRAP-

1 Rope Climb

4 Power Cleans (115/75)

6 Alt front rack lunges (115/75)

50 Double Unders

16.07.15

Fitness

1. Power snatch- Hang power snatch

Build to a tough complex in 15 minutes

1. 15’ ladder-

3 timed attempts

1. EMOTM 12-

1^st– 3-5 Broad Jumps

2^nd– 8 Russian kb swings, AHAP

3^rd– 2 Wall climbs

Performance

1. Hang snatch high pull + Hang power snatch- High hang power snatch

Build to a tough complex in 15 minutes

1. 15’ ladder-

3 timed attempts

1. EMOTM 12-

1^st– 3 Box Jump, step down, HIGH!

2^nd– 8 Russian KB swings, AHAP

3^rd– 2 Rope Climbs