by cR055 | Jan 13, 2020 | Uncategorized
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) –...
by cR055 | Nov 10, 2019 | Uncategorized
Monday A. Front Squat 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80 % 1 @ 85% B. 6 Min AMRAP w/ Partner: – 50 S2OH (135/95) – AMRAP Cals AB Tuesday A. 3-4 Sets: – AMRAP UB Bench (Pick a weight for 15-20) – 12-15 Body Row (feet on bench, pull chest to...
by cR055 | Dec 30, 2019 | Uncategorized
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...
by cR055 | Nov 17, 2019 | Uncategorized
Monday Veterens Day *Normal Class Schedule A. Front Squat 5 @ 73% 3 @ 78% 1 @ 83% 5 @ 78% 3 @ 83 % 1 @ 88% B. “Infernal Armistace” 11 Min AMRAP: – 11 Squat Cleans (95/65) – 19 DUs – 19 T2B Tuesday A. 3 Sets: – Strict Press X 5 (heaviest across)...
by cR055 | Dec 9, 2019 | Uncategorized
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...
by cR055 | Nov 25, 2019 | Uncategorized
Monday A. Front Squat 5 @ 76% 3 @ 81% 1 @ 86% 5 @ 81% 3 @ 86 % 1 @ 91% B. For Time (7 min Cap): – 30/24 Cal AB – 20 Hang Cleans (95/65) (+135/95) *GOAL IS UB!! – 10 Dball OTS (150/100) Tuesday A. 3 Min AMRAP: – 50 DUs – 12 Pullups (+C2B)...
