Oly 7/31-8/4

Mon 1) Cln double E2MOM 16 70,75,80,75,80,85,80,80 2) BS 20min Find 6RM 3) 3 Supersets 8-Deficit RDL 70-75% of cln 8-strict T2B .  Wed  1) BN Jerk E2MOM 12 6×2/75,75,80,85,90,85 2) Sn Pull 5×3/work up to 100% for last 2 sets 3) Jerk grip OHS 5×3/AHAP position>load .  Fri  1) Sn dbls E2MOM 14 70,75,80,75,80,85,80... Continue Reading →

Monday, July 31, 2017

EMOM x 10 (5 Rds) Even – 15 KBS (35/55) Odd – Max T2B in 40 Seconds (stop at the :40) .  "NASTY GIRLS" 3 RFT: 50 Air Squats 7 C2B, Adv 7 Muscle-Ups* 10 Hang Power Cleans (95/135)

Friday, July 28, 2017

For Time: 200m swim/800m run – Then – 10-9-8-7-6-5-4-3-2-1 KB Swings (35/55) Goblet Squats  – Then – 200m swim/800m run – Then – 10-9-8-7-6-5-4-3-2-1 Push Ups Sit ups  – Then – 200m swim/800m run

Wednesday, July 26, 2017

Teams of 2 complete 2,000m row, switching as needed .  For Time: 1 Pwr Clean (95/135), 30 Dubs 2 Pwr Cleans, 30 Dubs 3 Pwr Cleans , 30 Dubs  ….. 10 Pwr Cleans, 30 Dubs . Add (1) Power Clean per round . Fitness:  4 RFT 30 air squats 20 Lateral jumps over bar 10... Continue Reading →

Tuesday, July 25, 2017

A warm-up serves two major purposes—to enhance performance and prevent injury.  In other words: DO THE WARM-UP!! . BACK SQUAT 10 – 8 – 6 – 4 – 2 . 10 Reps @ 60% of 1RM BS 8 Reps @ 65%  6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% . For... Continue Reading →

Oly 7/24-7/28

Mon 1) HngCln+FS+Jrk EMOM 8 40,50,60,65 2) Work up to 90%  2×1 in 20 min. 3) BS 3×2/80 3×1/85 *do not increase .  Wed  1) 2HngSn+2OHS E2MOM 10 AHAP in 5 sets 2) Sn push press Find 8RM 3) Weighted step ups 3×12 total/ 30-45dbs . Fri 1) HngCln+Cl+Jrk E2MOM 10 AHAP in 5 sets... Continue Reading →

Friday, July 21, 2017

Buy in: 100 KBS Then: 100m swim/400m run 5 in n outs/10 burpees 40 jumping squats 40 AbMat Situps  100m swim/400m run 5 in n outs/10 burpees 30 jumping squats 30 AbMat Situps 100m swim/400m run 5 in n outs/10 burpees 20 jumping squats 20 AbMat Situps 100m swim/400m run 5 in n outs/10 burpees... Continue Reading →

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