Monday 16' to find 1rm 3 position clean and jerk 21-15-9 (15' Time cap) Burpee pull up Power clean (185/135) --- Tuesday 7' AMRAP 50 Thrusters (95/65) 35 Cals Air Bike 20 HSPU 4 rounds: not for time 5 2-KB Thruster 55/35 50ft front rack carry 150ft. Farmers carry --- Wednesday Back … [Read more...] about Week of 6/18/18
Monday Back Sqaut find 1rm for the day ~20' 3@65%, 3@75%, 1@85%, 1@95%, 1@100%+ For Time: 50 pull ups 100 Overhead squats (75/55) 200 double unders --- Tuesday 12' EMOM 1 - 3 power cleans 2 - 1-3 Handstand push ups 3 - 12 hollow rock 12' AMRAP 3 Power cleans … [Read more...] about 6/11/16 – 6/17/18
Week of 6/4/18: Monday: 20’ to find 1rm front squat Tabata Row Wall Ball Score is total cal row + total wallball -- Tuesday: 4 rounds for time (15’ time cap) 7 muscle ups 14 GHD sit ups 21 cals 3 rounds Handstand walk practice x 50ft Double unders x 100 -- Wednesday: 10’ … [Read more...] about 6/4/18-6/10/18
Every 2 minutes x 5 rounds 3 Power Cleans --ascend in weight with a partner 3 Rounds for max reps 200m farmer carry (70/50) Max Power Cleans --one partner completes the farmer carry while the other partner does as many power cleans as possible in Cashout 150 partner med ball … [Read more...] about 6/3/18
2-3 Rds 3 HSPU 5 T2B --- 2018 Regionals Events Workout 5 For Time: DB (70/50), 24Inch/20inch box 50 handstand push up 50 toes to bar 50 cals on assault bike 50 DB box step overs 50ft./50ft Single arm OH walking lunge 22' Time Cap Accessories 3 Rds Seated band row x 8/ea Single … [Read more...] about 6/2/18
Hang Power Snatch 3-3-3 -use 80% across all sets. drop the weight between reps to focus on a controlled pull before returning to the hang for each rep. rest as needed between sets. --- 9' AMRAP 9 Wallball (20/14) 3 Squat Snatch (155/105) --- Midline 3 Rds 50' suitcase … [Read more...] about 6/1/18
Every 90" x 7 sets 3 deadlifts + 2 hang power clean + 1 push jerk **build across 7 sets --- Then, D.T. 5 Rounds for time 12 deadlifts 9 hang power clean 6 push jerk 14' time cap … [Read more...] about 5/30/18
EMOM 12' 1- Front squat from the ground x 3-5 2- Box Jump Over x 6-8 3- Bar MU x 1-3 -- 3 Rounds for Time 21 Box Jump Over (24/20) 15 Front Squat (165/115) 9 Bar Muscle Up 12' Time Cap … [Read more...] about 5/31/18
