Wednesday, April 27, 2016

15 min AMRAP 20 OHL (35/45) 15 Back Squats  10 Burpees **Do not drop empty bars**  . ---5 min Rest--- . 5 RFT 30 Dubs/ 15 attempts 15 Paralette Dips 10 pull-ups     Oly 7pm 1) CnJ 3x2/70,75,75 3x1/80 2) OHS 3x3/70,75,80% of Sn 3x1/Sn Opener weight 

Tuesday, April 26, 2016

Strict Press Warm up to 80% of your 3RM Then do: 6 X 3 . For Time & Load: Complete Ascending Ladder 8 Rds: 8 Cleans (full or Pwr)  15 Wall Balls (14/20) . Clean Loads: 1) 55/75 2) 65/95 3) 75/115 4) 85/125 5) 95/135 6) 105/155 7) 115/185 8) 125/205 . *Take your... Continue Reading →

Monday, April 25, 2016

Front Squat  Warm up to 80% of your 3RM Then do: 5 X 4 . 3 Rounds 800m run 30 KB Swings (70/53) 30 HR Push Ups ----------------------- Oly 7pm 1) Snatch  3x2/70,75,75  2x1/80 2) FS 3x3/70,75,80% of CnJ  3x1/CnJ opener weight   

Thursday, April 21, 2016

Deadlift 20 min to find your 2 RM . For Time: 18 Thrusters 18 AbMat Sit-ups  15 Thrusters 15 AbMat Sit-ups  12 Thrusters 12 AbMat Sit-ups  9 Thrusters 9 AbMat Sit-ups  6 Thrusters 6 AbMat Sit-ups  3 Thrusters 3 AbMat Sit-ups  . Fitness Option: 8 Rds: 8 T2B/Knee Ups 8 HR Pushups 16 Alt KB... Continue Reading →

Wednesday, April 20, 2016

For time: 100 Dubs 35 KBS (35/55)20 Box Jumps (20/24) 200m run 30 KBS / 25 Box Jumps 200m 25 KBS / 30 Box Jumps 200m 20 KBS / 35 Box Jumps 200m 100 Dubs *Adv 400m     Oly 7pm 1) Hng Cln+FS+Pjerk 4x1/bar,50,60,65 2) CnJ 2/70% *of opener 1/75 1/80 1/90 3x1/opener 3)... Continue Reading →

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