All Posts

April 19

A. DL 3×5 @ 65, 75,85% B. Snatch singles –  5 sets of three short rest singles work hang or full C.  3 mins Max reps squat snatches 115/75 165, 105 sport D. 5 min AMRAP 10 box jumps 10 pull ups 10 push ups

READ MORE

April 18

CF Conditioning 12 min AMRAP Jackie (If you didn’t do it yesterday.) OR Max burpees in 1 min Run 1 mile  Max DU   Amrap 10 Row 250 20 lunge steps  20 v-ups   AMRAP 6 Mins KBS UB reps 5, 10, 15, 20, 25, etc.  get as far as you can...

READ MORE

April 17

A. Clean EMOM Build weight 1 rep/min 12 mins work to or near PR B. Wendler Cycle – BS 3×5 @ 65, 75, 85% of you 1RM C. Baseline Test – Jackie Row 1000M 50 Bar Thrusters 45/35 30 pull ups

READ MORE

April 14

A. FS EMOM 12 2 reps increasing weight + 1-5 dips/push ups/HSPU   B. For time – 20 MIN cap 100 DU 200M Farmer’s Carry 1.5/ 1 Sport 2/1.5 400M Wall Ball Run 60 Wall Balls 400M Wall Ball Run 200M Farmer’s Carry 100 DU    

READ MORE

April 13

A. 8 mins – build to a moderate complex 1 clean 3 push press   B. 8 min EMOM from rack 1 split jerk   C. 14 mins of work Mins 0-4 3, 6, 9, 12… Snatches 95/65 Sport 135/85 Bike Cals   Mins 5-9 25 DU. sport 50 DU 10 PU/C2B...

READ MORE

April 12

A. 6 mins – Snatch Balance 3×3 from rack Fast and snappy   B. 6 mins – Muscle Snatch 3×3 Fast and Snappy   C. 10 mins to work to a heavy snatch   D. 4 mins Tabata interval Alternate between these every 30...

READ MORE

April 11

10 mins Run 400 15 wall balls 10 v-ups   10 mins Row 200 20 hollow rocks 10 dumbbell snatches   10 mins 8/10 Cals on bike 10 t2b 20 sit ups

READ MORE

April 10

A. 5×3 -3 position pause back squatS Halfway on way down, at bottom, halfway on way up. B.  Work to a heavy complex -12 mins 2 power cleans 1 High Hang squat clean C. For time Row 500 5 rounds of 3 power cleans @ 80% of B 5 HRPU

READ MORE

April 9

6 sets for a total of 36 mins 5 min of: Cash In: Run 400 AMRAP 10 jumping squats 20 DU 10 push ups 20 DU 10 v-ups Rest 1 min    

READ MORE

April 8

A. Sumo DL 5×3 + 3 seated box jumps   B. 5 sets – rest 2 mins 15 Heavy UB KBS, 25 UBKBS Sport Ride 10/8 cals AFAP, 12 CALS sport   Cash out 20 strict T2B or 30 GHD sit ups 40 v-ups

READ MORE

April 7

A. EMOM 10 2 Front squats from rack – build weight 4 KB snatch 2/arm   B. EMOM 10 4 push press from ground 4 heavy Russian KBS   C. 3 sets – rest mins btwn sets 2 mins AMRAP 3 squat clean thrusters 115/75, 145/95 sport 25 DU...

READ MORE