by cR055 | Jul 17, 2022 | Uncategorized
7/11-7/17 Monday A. 2-3 “Drop” Sets: (each set has 2 “drops”) – Back Squat X 5 (Heavy) Rest 20s between sets B. 20 Min AMRAP: – 10 DB Step Ups (50/35) – 5 Pullups (+C2B) – 50 DUs Rest 60s *add 1 pullup (+C2B) every set...
by cR055 | Jul 3, 2022 | Uncategorized
Monday A. 3-4 Sets: – 2-3 Front Squat + 4-6 Back Squats *add weight to last weeks sets B. 20 Min AMRAP: – 10/8 Cal Row – 5 BF Burpees – 10 Deadlifts (185/135) (+225/155) Rest 60s *Add 1 BF Burpee every round Tuesday A. 3 Sets: – “tough”...
by cR055 | Jun 26, 2022 | Uncategorized
Monday A. 3-4 Sets: – 3 FS + 6-8 Back Squats (add weight) B. 20 Min AMRAP: – 3 Wall Walks – 9 Deadlifts (185/135) (+225/155) – 27 DUs Rest 60s after each round *add 1 wall walk every round Tuesday A. For Time: – 50 C2B (+30 Bar MU) B. 3...
by cR055 | Jun 19, 2022 | Uncategorized
Monday A. 3-4 Sets: – 4 FS + 8 Back Squats B. 4 Sets: 3 Min AMRAP: – 20/15 Cals AB – 15 Deadlifts (185/135) (+225/155) – AMRAP SB OTS (120/80) (+150/100) Rest 60s Tuesday A. For Time (15 Cap) – 50 HSPU (+Strict) B. Every 3 mins for 5...
by cR055 | Jun 12, 2022 | Uncategorized
Monday A. 2-3 Sets: – 5 FS + 10 Back Squats B. 15 Min EMOM: 1) 12/9 (+15/12) Cals AB 2) 12 Deadlifts (185/135) (+225/155) 3) 100’ SB bear Hug Carry (120/80) (+150/100) Tuesday A. 10 min EMOM: 1) Max Pullups/C2B (+Bar MU) 2) Rest B. For Time (15 cap): – 100...
by cR055 | Jun 5, 2022 | Uncategorized
Monday A. Memorial Day Murph For Time: – 1 Mile Run – 100 Pullups – 200 Pushups – 300 Air Squats – 1 Mile Run *The recommended method is to complete the full Mile runs, and split the work into 20 rounds of 5 pullups/10 pushups/15 air...
