Thursday, February 23, 2017

Deadlift20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100%+ . For time:  18 Alt DB Snatch (35/55) 18 Burpees 200m run 16 Alt DB Snatch 16 Burpees 200m run 14 Alt DB Snatch 14 Burpees 200m run

Monday, February 20, 2017

Back Squat 20 min to find 1 RM – work in singles or doubles to 85%, then singles to 105%  .  For time: Buy in: 75 Dubs/150 4 rds: 12 Deadlifts (135/185) 12 Alt Pistols Cash out: 75 Dubs/150 *time includes Dubs . Fitness: 75 Dubs/150 4 Rds:  10 DB RDLs (35s/55s) 10 Jumping Squats... Continue Reading →

Wednesday, February 15, 2017

4RFT: 21 OHS (65/95) 12 Burpees over bar  50 Dubs 50m walking lunge 400m run/row Oly 7pm  1)  PC+PJ 2 x 2@ 75% 2 x 2 @ 80% 2 x 2 @  85% 2)  BN rk jerks (Split) 75% 2 @   80% 2 @   85%    

Monday, February 13, 2017

Back Squat 20 min to find 2RM  .  5 RFT 10 Alt DB Snatches (35/55) 200m run 10 Ring Dips 12/15 Cal row Oly 7pm 1) PS+Sn Bal+HS+Sn+Sn 1@ 70% 1@ 75%  1@ 80%   2)  sn bal 3 x 3@ 80%    

Wednesday, February 8, 2017

2 person teams 1,600m run (Adv- 3,200m) (switch ea 200m ) * 1 runs at a time, while partner is working on 200 AbMat sit ups, -then complete: 60 synchro burpees/Adv 100/Sc-100 HR push-ups  . Individuals : Run 8 x 200n 1:00 rest btw Then: 60 Burpees Oly 7pm  1) snatch 3 x 3 @... Continue Reading →

Friday, February 3, 2017

20 min amrap 10 Back Squats (75/115)  15 KBS (35/55) 15 AbMat Sit-ups  200m row . Finisher:  4 min amrap  Dubs Oly 6pm  1)PwrSn+Sn Bal+HS+Sn  1 set ea @ 65% 70% 75% 2)Sn bal    3@70% 3@75% back sqt  3x6@75% 3) Clean Pulls    3 x 5@110%

February 1, 2017

For time:  800m run  50 Dubs 30 T2B 50 Dubs 25 Thrusters (55/75) 50 Dubs 50m WallBall Lunge (14/20) *hold at chest, do not let ball touch legs  50 Dubs 15 Hang Power Snatch (55/75) 50 Dubs 2 Rope Climbs 800m run Oly 7pm 1) Sn pull+ Sn 2×2/75 1/80 1/85 1/88 2) Cln Pull+... Continue Reading →

Blog at WordPress.com.

Up ↑