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
5/29/18
20' to find 1rm Front squat @1311 3 Rds for time 100 ft walking lunge 2-Kb's or Barbell front rack 21 Cal Row 15 Bent Over Row 2-Kb's or barbell front rack … [Read more...] about 5/29/18
5/28/18
MURPH 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run http://www.navy.mil/ah_online/moh/murphy.html … [Read more...] about 5/28/18
05/21/18 – 05/27/18
Monday 1. 20' to find 1 RM Front Squat @1511 2A. Reverse lunge 3x 10ea 2B. Floor press 3x 10 2C. Supinated barbell row 3x 15 Tuesday 2 Rounds 800m Run Thrusters x 50 (75/55) 18-15-12-9-6-3 Strict ring dips Double unders x 2 Wednesday Hang squat clean + Front squat + Split jerk … [Read more...] about 05/21/18 – 05/27/18
05/09/18
Wednesday 3-Position Clean 5 sets building. Complete 1 set every 2 minutes. --- 3 Rounds for Time 30 cal row 30 kbs 70/53 30 burpees Goal: sub 20-min … [Read more...] about 05/09/18
05/08/18
Tuesday Snatch waves : EMOM 9 minutes Min 1: 3 @ 75% Min 2 : 2 @ 80% Min 3 : 1 @ 85% For time 90 wallball 60 toes to bar 30 Hang Power Snatch Goal Sub 14 min … [Read more...] about 05/08/18
05/07/18
Monday 1. Box Squat 5RM 2A. Hex Bar deadlift 3 x 12 2B. Single arm db chest press 3 x 10/ea 3A. 100ft walking lunge farmer loaded 2 x AHAP 3B. Glut ham raise 2 x AMRAP 3C. Bent over barbell row 2 x 10 … [Read more...] about 05/07/18