1/13/2020-1/19/2020

Monday A. 10 Min EMOM: – Squat Clean X 1 (build to heaviest) B. 3 Sets: – Back Squat X 6 (heavy across) C. 6 Min AMRAP: – AMRAP Pullups (+C2B) *Every Break= 5 Hang Power Cleans (135/95) (+185/135) Tuesday A. 12 Min EMOM: 1) AMRAP “tough” UB HSPU @...

1/6/2020 -1/12/2020

Monday A. 3 Sets: – Tall Clean X 3 (light/fast) + 5 Sets: – Hang Squat Clean X 1 (heavier than last week) B. 3 Sets: – Clean Grip DL X 3 @ 31X1 (heavier than 2 weeks ago) C. For Time (8 min Cap): – 10 Squat Cleans (185/135) (+225/155) –...

12/23/2019-12/29/2019

Monday A. 3 Sets: – Back Squat X 5 @ 31X1 Rest 30s – Bent Over BB Row X 10 @ 2121 B. 4 Sets: 2 min AMRAP: – 20/14 Cal AB – AMRAP Box Jump Overs (24/20) Rest 2 mins Tuesday *Only 7:30am/9am classes today! A “12 days of Christmas” *This workout...

12/16/2019-12/22/2019

Monday A. 3 Sets: – Hang Squat Clean X 1.1.1 (Heavy across) B. 3 Sets: – Clean Grip DL X 5 @ 31X1 (heavy across) C. “Optimus Prime” 7 Min AMRAP: – Max Wall Balls (20/14) *every min, including 0=7 Deadlifts (225/155) Tuesday A. Accumulate the...

12/2/2019-12/8/2019

12/2/2019-12/8/2019 Monday A. 2 Sets: (Deload/hypertrophy before Re-test) – Back Squat X 15 @ 70% B. 3 Sets: 2 Min AMRAP: – 15 UB Thrusters (75/55) (+95/65) – AMRAP Cals AB Rest 2 mins Tuesday A. 3 Sets: – Push Jerk X 3 (3 heavy sets, small...