by cR055 | Sep 16, 2018 | Uncategorized
Monday A. 10 mins for blank BB Clean Tech Work + 10 Min EMOM: – Build to “tough” Power Clean + Hang Clean (above knee) B. 4 Sets: (4 mins each set) – 40s BB Back Rack BB step back lunges (95-135/65-95) rest 20s – 40s Seated DB Press (50/35) Rest 20s...
by cR055 | Sep 10, 2018 | Uncategorized
Monday A. Spend 10 minutes working on BB Tech for Snatch + Accumulate 10-12 Squat Snatch Singles (MOD-Heavy) *enough to challenge form/technique, but not overpower and effect technique B. 15 Min EMOM: 1) 5s AB SPRINT + 3-5 Power Snatch (95/65) 2) 7s Row Sprint + 3-5...
by cR055 | Sep 2, 2018 | Uncategorized
9/2-9/8 Monday “Labor Day” A. 4 Rounds For Time: w/ Partner: – 40 KB Swings (70/53) – 40 Burpee Box Jump Overs (24/20) – 400m Run (together) – 40 Pullups – 40 Wall Balls (20/14) Tuesday A. HSPU Strength Work 2-3 Sets: – AMRAP Strict...
by cR055 | Aug 26, 2018 | Uncategorized
Monday A. Spend 10-15 mins working on Pullup/MU Skills + 8 Min EMOM: – 6 C2B + 6 Pushups B. 3 Sets: 3 Min AMRAP: “DB DT” – 12 Deadlifts (50/35) – 9 Hang Cleans (50/35) – 6 S2OH (50/35) Rest 60s *Score= TOTAL rounds + reps. Pick up where you...
by cR055 | Aug 20, 2018 | Uncategorized
Monday A. 10 mins to warm up Squat cleans + Build to todays “tough” – Squat Clean + 2 Front Squats (3 total squats) Rest as needed B. For Max Reps: 3 Min AMRAP: – Wall Balls (30/20) Rest 60s 2 Min AMRAP: – Wall Balls (30/20) Rest 30s 1 Min AMRAP:...
by cR055 | Aug 12, 2018 | Uncategorized
Monday A. 10-15 minutes of pullup/muscle up practice B. 15 Rounds for Time (15 min cap): – 4 S2OH (95/65) – 3 Pullups – 2 BF Burpee *Compare to 4/9/2018 C. 2-3 Sets NFT: – AMRAP “tough” UB Strict HSPU (kipping if no strict, then...
