May 23, 2020

M-1: Push Jerk
5-5-5-3-3-3-1-1-1

F: Push Press
P: AsRx
S: AsRx

M-2: AMRAP 20:00

20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row

Notes: Use a pair of dumbbells that total approximately one third of your weight

F: Bodyweight Lunges
P: AsRx
S: AsRx

May 22, 2020

M-1: Snatch
12x1 EMOM

Notes: Start at 65%, Build

F: 6 Dumbbell Snatches, Alternating. Build to Heavy set of 6
P: Power Snatch + OHS or Squat Snatch
S: Squat Snatch

M-2: "Christine"
3 Rounds For Time
Row 500m/Run 400m
12 Deadlifts (bodyweight)
21 Box Jumps (24''/20'')

F: Ro...

May 21, 2020

M-1: Back Squat
Every 2:00 x 6 Sets
4 Back Squats 

Note: Working sets should be 75-85% of 1RM


F: 6-8 reps; 21x1 tempo
P: As Rx
S: As Rx

M-2: With a running Clock: For Time:
15-12-9
Hang Power Clean
Burpee Over Bar


then rest 

at the 8 minute mark - go again & try to beat y...

May 20, 2020

M-1: 3 Sets:
8 Dumbbell/Kettlebell Rows per side
:30-1:00 Hollow Hold
60m Farmers Carry (heavy)

Notes: 
 60m is the length of the building

M-2: AMRAP 18:00
Run 200m
18 Overhead Bumper Plate Sit Up
6 Man Makers

F: Run 200m + 18 Sit Ups + Man Makers
P: 18 OH Bumper Sit Up 2...

May 19, 2020

M-1: 4-5 Sets:

3 Single Arm Push Press + 3 Single Arm Push Jerk per side

6 Bulgarian Split Squat /leg with :01 hold at bottom (add weight - BB, DB, KB)


F: 8 Single Arm DB Push Press each arm + 6 Split Squat /leg [weighted]
P: As Rx
S: As Rx

M-2: 3 Sets:
4 min AMRAP
50 Dou...

May 18, 2020

M-1: Deadlift
Every 2:00 x 5 Sets
5 Deadlifts

Note:
No touch and go, reset at the bottom. Build up to a challenging weight before beginning the working sets. You can add weight during the working sets, but all should be challenging.

F: 8-10 @2020 tempo - building
P: As R...

May 17, 2020

M-1: Every 2:00 x 10:00 [5 Sets]
3 Hang Squat Cleans

F: 5 DB Hang Power Clean + 5 Front Squat
P: 3 Hang Power Clean + Front Squat or Hang Squat Clean
S: As Rx

Notes: Build up to a challenging weight before starting the 5 working sets. You can build during the working set...

May 16, 2020

M-1: Each, for total rounds and reps

AMRAP 8:00
Row 150m
15 Wall Ball Shots

Rest 3:00

AMRAP 8:00
 Run 100m 
15 Russian KBS 

Rest 3:00

AMRAP 8:00
30 Double Unders/60 Single Unders
12 Overhead Bumper Plate Lunges/alternating

May 15, 2020

M-1: Power Clean for load:
Every 90 sec:
1-1-1-1-1-1-1-1


Start at 65%, build

F: 8x5 Hang Power Cleans 
P/S: Build to 1RM

M-2: 12 min AMRAP “Hearts on Fire”
40 Double Unders
20 Single Arm DB Front Rack Reverse Lunge, alternating
20 DB Power Snatch, Alternating

F: 100 Singl...

May 14, 2020

M-1: Front Squat 
In 15 Mins, find today's heavy 3RM 

F: 10 Goblet Squat [DB or KB] - Build @30X1
P: As Rx
S: As Rx

M-2: "Quarter Gone Bad"

5 Rounds For Total Reps
:15 - Thrusters 
Rest :45
:15 - Strict Pull-Up 
Rest :45
:15 - Burpees
Rest :45

Fitness:
Dual DB Thruster + R...

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