Wednesday 7/1/15
STRENGTH 5 Rounds For Time: Every 2 Minutes for 10 Minutes 10 Overhead Squats 52/34kg Deadlift 1,2,3,4,5 Up to 80-85% 20 Chest to Bar Pull... Read More
Tuesday 6/30/15
Every 8 Minutes for 40 Minutes 400 M Row 10 Strict Pull ups 15 Deficit Handstand Push Ups 20 Toes to Bar 25 Air Squats
Monday 6/29/15
STRENGTH 11 Minute AMRAP Every 3 Minutes for 15 Minutes 3 Squat Snatch 62/44 Press 5,4,3,2,1 Work to about 85-90% for the single 6 Box... Read More
Monday 6/29/15
Snatch 75%/3×3, 80%/3×3 Power Clean From Blocks Heavy Double Back Squat X/2×4 Hyper 5k/16×2, GHSU/16×2
Saturday 6/27/15
Perform the following with a total partner score “Fran” with one partner working while the other rests. 21-15-9 Fran and the second couplet must be... Read More
6-27-15
Snatch 80%/1, 85%/1, 90%/1×4, 92.5%/1×3 every 1.5 minutes Clean & Jerk 80%/1, 85%/1, 90%/1×4, 92.5%/1×3 every 1.5 minutes Back Squat /3×5
Friday 6/26/15
STRENGTH 6 RDS for Time: Back Squat 4 Muscle Ups 5,4,3,2,1,1,1 16 KB Snatches 20/12 KG New 8,8,6,6,4,4 300 M Run
6-25-15
Snatch Balance Work to heavy Single Snatch from Hip 75%/2×5 Power Clean & Power Jerk 75%/2×5 Clean Grip RDL /5×3 Planks 3x1minute
Wednesday 6/24/15
STRENGTH 27 Minute AMRAP with a Partner: EMOM for 8 Minutes *1 partner does cyclical exercise while other does Partnered movement for reps then swap. Score... Read More
6-24-15
Power Snatch 75%/2×5 Clean from high blocks and Jerk 70%/(3+1)x4 Front Squat X/3×5 Plate abs (x100)