Tuesday 6/9/15
KB Complex With a Partner 4 Rounds Not for Time of: 30 Minutes for Reps with 1 partner running the entire time: 4 Turkish Get... Read More
6/9/15
Clean & Jerk70%/2, 75%/2, 80%/1×3, 85%/1×3 Clean Pull 105%/3×4 Push Press /5×5 Snatch Grip RDL /5×3 Plate Abs (150)
Monday 6/8/15
21-15-9 21-15-9 21-15-9 Push Press 50k/33k Burpee over Bar Handstand Push Up Hang Squat Clean 50k/33k Front Squat 50k/33k MB Clean 16/12 pounds 5 Minute Rest 5... Read More
6/8/15
Muscle Snatch 65%/2×4 Snatch 70%/2, 75%/2, 80%/1×3, 85%/1×3 Back Squat X/3×3 Hyper 5k/14×2, GHSU/14×2
Saturday 6/6/15
“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,... Read More
6/6/15
Snatch 80%/1×2, 85%/1×2, 90%/1×2, 92.5%/1×2 Clean & Jerk 80%/1×2, 85%/1×2, 90%/1×2, 92.5%/1×2
Friday 6/5/15
STRENGTH “Death by Swings and Push Ups” Back Squat EMOM EMOM 2×4 @ 80%, 4×2 @85% Minute 1: 1 Swing, 1 Push Up Minute 2:... Read More
Wednesday 6/3/15
STRENGTH 6 Minute AMRAP 5 Minute AMRAP 4 Minute AMRAP Bench Press 5 sets of 3 @ 80% 3 Muscle Ups 6 Chest to Bar... Read More
6/3/15
Snatch Balance /2×5 w/ 2 sec pause in bottom Snatch from Hip 70%/3×3 Snatch from Above Knee 75%/3×3 Front Squat X/4×5 RDL X/5×5