by cR055 | May 29, 2022 | Uncategorized
Monday A. 3-4 Sets: – Back Squat X 3-5 @ 30X1 (add weight) B. 4 Sets: 4 Min AMRAP: – 500/430m Row Then 1-2-3-4-5… – Deadlifts (185/135) – BF Burpee Rest 60s *Pick up where you left off Tuesday A. 10 Min EMOM: 1) 10 Pullups (+Vest) 2) 20 Pushups...
by cR055 | May 22, 2022 | Uncategorized
Monday A. 4-5 Sets: – Squat Clean + FS + Jerk (7/10+) B. 3-4 Sets: – Back Squat X 4-6 @ 30X1 (add weight) C. 4 Sets: 2 Min AMRAP: – 15 Wall balls (20/14) – 12 Power Snatch (75/55) – Max Cals AB Rest 2 mins Tuesday A.15 Min EMOM: 1) 45s...
by cR055 | May 15, 2022 | Uncategorized
Monday A. 4-5 sets – Power Snatch + Squat Snatch + OHS B. 3-4 Sets: – Back Squat X 5-7 @ 30X1 (add weight) C. 3 Sets: 3 Min AMRAP: 3-3-3-6-6-6-9…. – Power Cleans (135/95) 3-6-9-12-15-18-21…. – Wall Balls (20/14) Rest 60s Tuesday A. 4-5 Sets in...
by cR055 | May 8, 2022 | Uncategorized
Monday A. 4-5 sets – Power Clean + Squat Clean + FS B. 4-5 Sets: – FS X 6 (add weight) C. 3 Sets: 5 Min AMRAP: – 500m Run Then, AMRAP: – 10 Step Ups (+wtd. vest) – 20 Air Squats (+wtd. vest) Rest 60s *Pick up where you left off Tuesday A....
by cR055 | May 1, 2022 | Uncategorized
Monday A. 2-3 Super Sets: 6-5-4-3 – Bench Press @ 31X1 – Deadlifts (match load to last week B. 2-3 Sets: – 10 DB Death March + AMRAP Hack Squats – 10 DB Bench + 10 DB Flys C. Every 7 mins for 3 sets: – 200m Run AMRAP Push Ups until 3:00 @...
by cR055 | Apr 24, 2022 | Uncategorized
Monday A. 10 Min EMOM: – 3 position power Snatch (hi-mid-floor) *Drop after mid, build to heavy B. 4-5 Sets: – OHS X 2 @ 31X1 (add weight) C. 3-4 Sets: – Snatch Panda Pulls X 3 D. 16 Min EMOM: 1) 60s Max Cals AB 2) 60s Max Pushups 3) 60s Max Air...
