Alan & Lilah
Goal Setting for 2016
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WORKOUT OF THE DAY
Fitness
1. 3 Rounds:
10 Power Cleans, Moderate
1:30 Wallballs 20/14
1:30 Rest (After Round 3, Rest 4:00 before starting #2)
2. 3 Rounds:
10 Back Squats, Moderate
2:00 ME Double Unders
2:00 Rest (After Round 3, Rest 4:00 before starting #3)
3. Accumulate 150′ Handstand Walk or 75 Shoulder Taps
Performance
WEIGHTLIFTING:
1. 3-position Snatch – EMOMx6
CLASS:
1. 3 Rounds:
10 Power Cleans, Moderate
1:30 Wallballs 20/14
1:30 Rest (After Round 3, Rest 4:00 before starting #2)
2. 3 Rounds:
10 Back Squats, Moderate
2:00 ME Double Unders
2:00 Rest (After Round 3, Rest 4:00 before starting #3)
3. Accumulate 150′ Handstand Walk or 75 Shoulder Taps
STRENGTH:
1. Strict Press: 3×10 across
2. 4 Rounds:
8 Bent Over BB Row, HTLW
15 GHD Situps
3. 3 Rounds:
25 Pushups
25 Banded Face Pulls
15 Back Extensions