Thursday, June 30, 2016

Skill: Handstand Practice (15 min)  Depending on skill level choose 1-2: 3 rds not for time A) 10 Shoulder taps B) 10 Plate Walk Ups C) 1 min HS hold D) 1 min Max distance HS walk  E) Wall walk to 1 min "Nose & Toes" hold  F) Accumulate 1 min Box Assisted HS hold... Continue Reading →

Wednesday, June 29, 2016

4 RFT 20 Hang Cleans (75/115) 20 KBS (35/55) 20 Alt pistols . Finisher: 3 Rds not for time 15 GHD 10 Barbell Rollouts Oly 7pm 1) ClnPull+2Cln E2MOM 12 65,70,75,80,75,75 2) BS 3x8/85-90% of 8RM 3) 3 Supersets Max Strict pullups or holds 3 broad jumps for distance on turf

Tuesday, June 28, 2016

Push Jerks 5 X 3 * Goal is to finish with last weeks heaviest weight  . 7 rds 7 Burpee Box Jumps (24/30) 14 Alt OH Lunges (25/45) 28 Dubs/14 attempts/54 singles      

Monday, June 27, 2016

Back Squat  3 x 4 – 20 min (Use your 5RM BS weight from last wk and do 3 sets of 4) .  For time: 7, 6, 5, 4, 3, 2, 1 Hang Power Snatch (55/75) 1 Rd of *”Cindy” after each set *”Cindy” 5 pull-ups 10 HR push-ups 15 air squats . Fitness: 4... Continue Reading →

Friday, June 24, 2016

50-40-30-20-10 Alt WB OHL (14/20) or Slamball (15/20)  Russian Twist (R + L =2) 50m swim/200m run    Oly 6pm 1) BN Jerk 6x2/65,70,75,75,80,75 2) Sn Pull 5x3/work up to 90% for 2 sets 3) Jerk grip OHS 5x3/AHAP w control

Thursday, June 23, 2016

RNFT: 10 Barbell roll out 10 Strict T2B 10 Ring Dips (Sc- use bands)   . For time: 21 Thrusters (75/115) 21 Box Jumps (20/24) 200m run 15 Thrusters  15 Box Jumps 200m run 9 Thrusters  9 Box Jumps 200m run ****Ladies: please use 2 X 10's on a 35# bar for 75# . Fitness:... Continue Reading →

Wednesday, June 22, 2016

7 RFT: 7 RDL (95/135) 7 Burpees over Bar 7 C2B  30 Dubs   ---------- Oly 7pm 1) ClnPull+Cln+HngCln E2MOM 10 65,70,75,75,75 2) BS 3x8/85-90% of 8RM 3) DB row 3x8ea arm/ AHAP w control

Monday, June 20, 2016

Back Squat 20 min to find your 5 RM -work in sets of 2-3, your 5RM should be ~85% of your 1RM -then complete 1 set max reps (to failure) @90% of 5RM . E3mom 15 (5 sets) 200m Run + AMRAP Power Clean (95/135), Sc(65/95) in remaining time. . *Your score is the total... Continue Reading →

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