Friday, January 29, 2016

For time: 800m run 50 AbMat Sit-ups 25 Hang Power Cleans (65/95) 400m run 40 AbMat Sit-ups 20 Bent Row (65/95) 400m run 30 AbMat Sit-ups 15 RDL (65/95) 400m run 20 AbMat Sit-ups 10 OH Squats (65/95) 400m run 10 AbMat Sit-ups 5 Front Squats (65/95) 800m run    Oly 6pm 1)Sn Pull+Sn+OHS (20min)... Continue Reading →

Thursday, January 28, 2016

8 RFT 8 Alt Pistols 8 T2B  8 HSPU  200m row/run . Scale options: Pistols- (Sc-candlesticks, banded pistols, pistol to box) T2B- (V ups/Knee ups) HSPU - (DB Push press) . Finisher: 3 rds not for time 10 sprinter crunches 20 straddle leg raises     

Tuesday, January 26, 2016

Clean (power or full) -20min Warmup to 2/70% then:     2/75%     2/80     1/85     1/90     1/95     1/98     1/103% . 5 RFT 50 Dubs/25 attempts  25 KBS (35/55) 25 KB SDLHP    

Monday, January 25, 2016

Back Squat 1 RM (20 min) . 25-20-15-10 Burpees Pull-ups 200m run/row -------------------------------- Oly 7pm Workout1 1)Snatch  Warmup to 2/70% then 2x2/75 2/80 2/85 2)C&J Warmup to 2/70% then 2x2/75 2/80 2/85 3)FS  5x5/60% of cln  50paces OHL/75-55#

Friday, January 22, 2016

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Snatch (65/95) C 2 B Alt pistols 200m run . Fitness: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DB Bent Row DB Alt Lunges Ring Rows 200m run ------------------------------------- Oly 6pm  1)Sn Pull+Sn+OHS 5x1/build up to max set then ... Continue Reading →

Wednesday, January 20, 2016

For time: 30 Wall Balls (14/20) 15/20 Calories 30 Burpees 30 Thrusters (55/75) 30 T2B 30 Thrusters  30 Burpees 15/20 Calories 30 Wall Balls    Oly 7pm 1) Pause @Knee Snatch Warmup to 2/70 3/75,2/80,1/85 2) Pause @Knee Clean Warmup to 2/70 3/75,2/80,1/85 3) Back Squat 3x10-8-6-4-2/58% Then 50paces OHL/bar  

Tuesday, January 19, 2016

EMOM 10 Even: 5 Hang Cleans (95/135) Odd: 30 Dubs . 20 min amrap Ascending reps: 2, 4, 6, 8, 10, 12....+2 reps ea rd Hang Power Cleans (65/95) Push Press Box Jumps (20/24) GHD  .  Fitness: 20 min amrap Ascending reps: 2, 4, 6, 8, 10, 12....+2 reps ea rd DB ManMakers (15/25) Box... Continue Reading →

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