Wednesday, March 30, 2016

Overhead Squat - 5×2 . 3 RFT: 400m run 30 Air Squats  30 HR Push ups 30 Straight Leg AbMat Sit-ups 25m Bear Crawl     Oly 7pm Warmup  HipSn+OHS+SnBal=1 4x1/bar,50,60,70% 1) E2MOM20 Sn doubles to max *10 sets  1a) 3x1/2RM 2) E2MOM10 FS 5RM in 5 sets 2a) 3x2/5RM

Tuesday, March 29, 2016

10 Min EMOM 3 Power Cleans (95/135) . "Fast Break” 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs (14/20) Max KBS (35/55) Adv (55/70) in time remaining. *Score is total KBS   

Friday, March 25, 2016

“Nancy”. 5 RFT 400m run 15 OHS (65/95) . Endurance Option: 6 rds 400m run 10 shoot throughs 20 air squats  ------------------------ Oly 6pm   1) SnPull+Sn 6x1/wave up to 80% for last 2 sets 2) Jerk from split 5x2/ 60,65,70,75,75 3) FS w pause *posture over load 5x2/work up to med/heavy load  

Wednesday, March 23, 2016

21-18-15-12-9-6-3 Thrusters (65/95) Bar Facing Burpees Adv : 200m run between sets ---------------------------------- Oly 7pm  1)Hng Cln+FS+Jerk 4×1/Bar,50,60,70 2)CnJ Find 2RM (20min) 3)OHS 4x2/85% of Sn    

Tuesday, March 22, 2016

Push / Split Jerk 5 X 2 , work up to a heavy double, not a max . 5 RFT 10 Push Press (75/115) 10 Alternating pistols 10 Pull-ups  200m run . Fitness Option: 5 RFT  10 DB Push Press (15/25) 16 Alt Lateral Lunge 10 Ring Rows 200m run  

Monday, March 21, 2016

 Back Squats (20 min) 5 X 3, work up to 80-85% (try to increase 5# over last week) . 3 RFT 400m run 20 Box Jumps 25 KBS (35/55) 30 Air Squats       Oly 7pm 1)Hip Sn+OHS+Low Hng Sn=1 4×1/Bar,50,60,70 2)Sn Find 2RM (20min) 3)Bench Press 3×10,8,6,4,2/+5# from last  

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