Monday 05.20.2019
A) SKILL Practice the Kettlebell Snatch B) ”KB Complex” 20 Minutes on the clock with 1 Kettlebell: 10 Single Arm Russian Swings Right 10 Single Arm Russian Swings Left 8 Single Arm KB Rows Right 8 Single Arm KB Rows Left 6 Single Arm KB Thrusters Right 6 Single Arm KB Thrusters Left 4 KB […]
Saturday 05.18.2019
A) 5 Rounds x 60s each station with a partner: 1) Wall balls (20, 14) 2) SDHP (53, 35) 3) Row for Calories 4) Ground to Overhead with a plate (45, 25) 5) Front Rack Carry (53, 35) 6) Rest x 60 seconds *Score = total reps *Split into 30s of work per athlete *Athlete […]
Friday 05.17.2019
A) For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set L3: (115, 75) L2: (95, 65) (Band Assisted Strict Chin-ups) L1: (75, 55) (DB Hammer Curls for Pull-ups today – light) 20:00 Cap B) STRENGTH 1a) Inverted Rows, Supinated Grip: 1/3 x 12. Rest 30s. 1b) Slight Decline […]
Thursday 05.16.2019
A) Wide Stance Box Squat: 3/6 x 3 @60-70% of Back Squat 1RM every 60s 15” Parallel Box A) Every 4:00 x 5 Sets: 5 High Box Jumps (30, 24) 10 Back Rack Reverse Lunges (185, 125) 100 Ft. Heavy Farmer Carry L3: (24, 20) (155, 105) L2: (20, 15) (135, 95) L1: (Seated Dynamic […]
Wednesday 05.15.2019
A) EMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand Hold L2: (15s Handstand Hold) L1: (20s Overhead KB Hold) B) EMOM 10: ODD Minutes: 15 Air Squats EVEN Minutes: 15 Burpees L2: (10 Reps of each) L1: (10 Reps of Air Squat) (6-8 Reps of Burpees) C) […]
Tuesday 05.14.2019
A) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s. – Build to a moderate weight over the course of 10 sets. B) AMRAP 15: 40 Double Unders 30 DB Renegade Rows (50, 35) (total reps) 20 Hang Power Snatch (75, 55) 10 T2B Rx+:(95, 65) (5/2 […]
Monday 05.13.2019
A) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – 1+ = 3-4 sets of 1 up to a 1RM. – Beginner: Build to a challenging set of 3 if form permits. B) ”Tombstone” For time: 30 Back Squats (225, 155) 50 Russian KBS (70, 53) 30 Calorie Bike (24 Calories ladies) Rx+:(275, 185) (88, 70) L3: (185, […]
Saturday 05.11.2019
A) In teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run 90 Wall balls (20, 14) 180 Double Unders 17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) 60 DB Hang Power Cleans (50, 35) 120 Air Squats 32:00-42:00, on your own at an easy pace, Recover: 3 Options: Easy Row Easy Bike […]
Friday 05.10.2019
A) Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s. – Perform all sets with one weight or Bodyweight. – Use ”Fatgripz” if possible – Beginner: Perform 5 x 5 – partner assisted. B) With 10 Minutes on the clock: Row 1k With the remaining time AMRAP: 20 Barbell Rows (95, 65) 10 Push Press […]
Thursday 05.09.2019
A) STRENGTH 1) Wide Stance Box Squat: 3/8 x 3 @55-65% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Seated Dynamic Box Jumps: 1/5 x 3, every 60s. B) AMRAP 12:00 1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95) 30 Double Unders L3: (115, 75) […]