Tuesday – 090115

A. Weighted Pull Ups – 7×3

B. “Helen”

3rds:

400m Run

21 KB Swings (53/35)

12 Pull Ups

C. Weighted Planks

Friday – 082815

A. Split Jerk – 3RM (off the rack)

B. 5rds for time:

5 x Box Jumps (40″/34″)
7 x Shoulder to Overhead (185/115)
9 x Toes to Bar

 

Coming soon …Read More

Wednesday 082615

A. Practice Handstand Push Ups

B. “Diane”

21-15-9

Deadlift (225/155)

HSPU

Monday – 082415

A. Hang Snatch – 1RM

B. 4 x 3 Min AMRAP:

6 x Hang Snatch (Full or Power)
12 x Burpees Over the Bar

Rest :90s

 

Thursday – 082015

A. Back Squat – 3RM

B. For time:

50 Ring Dips

40 Box Jumps

30 Weighted Sit Ups

20 Burpees

10 Wall Walks

Tuesday – 081815

A. Power Clean – Heavy Double

B. 12min AMRAP:

Short Corner Run

2 Power Clean (155/115)

Short Corner Run

4 Power Clean

etc…

Continue adding 2 reps to every set of power …Read More

Friday – 081415

A. Front Squat – 3RM

B. 3rds for time of:

20 x Pistols (alternating)
40 x Wall Balls (20/14)
80 x Double Unders

 

Sometimes you just have one of those days…

Wednesday – 081215

A. Practice Muscle Ups

B. 5 x ME 400m Run

Rest 1:1

(FYI – Coach Dave suggested running.)

Monday – 081015

The moment you’ve all been waiting for….

A. Deadlift – 1 RM

B. Ring Dips – 3 x 12-15

C. 2 x 500m Row

Rest as needed(and as time …Read More

Thursday – 080615

A. Hang Clean – 3RM

B. 5rds for time:

10 x Hang Power Clean (135/95)

50 x Double Unders