FloTraining 3/26/18 - 3/31/18

FloTraining 3/26/18

Every 3 minutes for 5 rounds:

4 front squats

*use around 85% of your max

2 rounds for reps:

40 wall ball (20/14)

max set handstand push ups

*rest 2 minutes between rounds

FloTraining 3/27/18

21-15-9-3 reps for time:

push ups

kettlebell step ups (53/35, goblet position)

*rest 3 minutes

21-15-9-3 reps for time:

kettlebell push press (total reps)

100m overhead kettlebell carry between rounds (50m left, 50m right)

FloTraining 3/28/18

Every 3 minute for 5 rounds:

2 paused push press (2 count pause in the dip)

*work up to a heavy double

3-6-9-12-15 reps for time:

toes to bar

push press (135/95)

box jumps (30/24)

FloTraining 3/29/18

Rest

FloTraining 3/30/18

Work up to a heavy single in the following complex:

1 power clean + 1 power jerk

Every 90 seconds for 8 rounds:

1 power clean + 1 power jerk (90% of your heavy single)

AMRAP 10:

60 double unders

30 kettlebell swings (70/53, Russian)

15 dips

FloTraining 3/31/18

Find a 3RM deadlift

AMRAP 20:

500m row

400m run

21 burpees