by cR055 | Mar 21, 2021 | Uncategorized
Monday A. 4 sets: 90s work/90s rest 1) Power Cleans (95/65) (+135/95) 2) Power Cleans (135/95) (+165/115) 3) Squat Cleans (155/105) (+205/145) 4) Squat Cleans (185/135) (+225/155) B. For Time (12 Cap): 3 Rounds: – 10 Alt. DB Snatch (50/35) – 5 BBJO (24/20)...
by cR055 | Mar 14, 2021 | Uncategorized
Monday A. Every 90s for 8 sets (12 mins): – 35 DUs – 1 Clean (power or squat, you choose) *build to heavy *DUs should take no longer than 30s B. 13 Min AMRAP: 10-20-30-40-50….. – Wall Balls *15 BBJO after each set Tuesday A. 4 Sets: 4 Min AMRAP...
by cR055 | Mar 7, 2021 | Uncategorized
Monday A. Back Squats 5-4-3-2-1 (build to tough single) B. 3 Sets: 3 Min AMRAP: – 10 Power Snatch (75/55) – 10 DB Box Step Ups (50/35) to 24/20” – 10 T2B Rest 60s *pick up where you left off after the rest period Tuesday A. 12 Min EMOM: 1) 60s HSPU...
by cR055 | Feb 28, 2021 | Uncategorized
Monday A. 10 Min EMOM: 1-5) Squat Clean X 1 (building) 6-10) Squat Clean X 1 @ 75%+ B. 3 Sets: 3 Min AMRAP – 18/14 (+25/20) Cal AB – 10 Clean & Jerks (95/65) (+135/95) – AMRAP T2B w/ remaining time Rest 2 mins Tuesday A. 20 Min AMRAP: – 21...
by cR055 | Feb 21, 2021 | Uncategorized
Monday A. 2 Sets: – Back Squat X 15 B. 3 Sets For Max Reps: – 60s AB Cals – 60s DB Cleans (50/35) – 60s HSPU Rest 2 Mins Tuesday A. 15 Minutes to practice pullup/ Muscle Up skills *If proficient, complete: 3-4 Sets: – 90s Ski Erg (30s...
by cR055 | Feb 15, 2021 | Uncategorized
Monday A. 3 Heavy Sets: – Front Squat X 2 + Back Squat X 4 *rack bar after FS, go directly into back squat B. For Time (15 cap): – 40 DB Snatch (50/35) – 150’ DB OH Walking Lunge – 40 DB Snatch – 40 DB Step Ups (50/35) to 24/20 Tuesday A....
