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Monday 1 1/4 Front Squats 3-3-3-3-3 *notes: 1 1/4 is descending into a full squat. standing up a 1/4 of the way, descending back down, and standing all the way up 15 EMOM min 1- 15 TTB min 2- 15/13 Cal Bike min 3- 15 Russian KB Swing (70/53) Tuesday 3 rounds Banded Good Mornings … [Read more...] about Week of 4/22
Monday Back Squat 3x 6 Dumbell Incline Bench Press 3x10 For Time 30 Thrusters (75/55) 3 Rope Climbs 20 Thrusters (95/65) 2 Rope Climbs 10 Thrusters (135/95) 1 Rope Climb Tuesday For Load Squat Clean + 2 Push Jerk 5-4-3-2-1 Hang Squat Clean (205/145) Push Jerk *run 400m BETWEEN each … [Read more...] about Week of 4/15
Monday Back Squat 3 - 10 *note: build to a heavy set of 3, then back off and do a heavy set of 10. 5 Rounds 3 Clusters (155/105) 15 TTB 30 Double Unders Tuesday Power Snatch + Squat Snatch + OHS 1-1-1-1-1 For Time 30 Snatch (135/95) 30 Clean and Jerk … [Read more...] about Week of 4/8
Monday Pause front squat (3 second pause at bottom) 5x3 5 Rounds for time 10 push press(155/105) 20 med ball cleans (20/14) Tuesday Clean pull+hang power clean+power clean 1-1-1-1-1 1 round for time 30 power cleans (225/155) 60/50 cal bike Wednesday 5 Rounds … [Read more...] about Week of 4/1
A message from Chris Spealler: This week we are going to be heading back to the drawing board and taking an assessment as a community. It will also act as a deload week with some lower volume. Things to consider: -Do you best for the day! We are just trying to get a snapshot of where our … [Read more...] about Week of 3/25
Monday Box Squats 5-5-5-5 2 Rounds 20 Power Clean and Jerks (155/105) 1K Row Tuesday AMRAP 3 mins 7 Hang Squat Clean (135/95) 35 Double Under -rest 1 mins AMRAP 3 mins 7 Bar Facing Burpees 11 T2B -rest 1 mins AMRAP 3 mins 4 Thrusters … [Read more...] about Week of 3/18
Monday 1 RM Clean and Jerk AMRAP 15mins 5 Manmakers (50s/35s) 10 Burpees Over Dumbell 30 Double Unders Tuesday Build to heavy set of 3 Front Squat For Time: 2-4-6-8-10 Bar Muscle ups 1-2-3-4-5 Thrusters (205/145) Wednesday 3 Rounds 21 Power Snatch … [Read more...] about Week of 3/11
Monday Push Press 5-5-5 *75-80% 1rm 30-20-10 reps for time Calorie Row Box Jumps (30/24) *Complete 5 Push Jerks at the end of each set of box jumps (225/155) Tuesday Front Squats on the 3 min 4x2 (87-95%) For Time 100 Double Unders 50 Pull Ups 30 OH … [Read more...] about Week of 3/4
