Author Archive

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5.23.18

Wednesday 23 A: 10 Minutes work to Heavy 1 rep Hang Clean or Hang Power Clean   B: 10 Min EMOM M1: 6 Hang power Clean 155/105 M2: 10 Burpees Over Bar   C: 4 sets 8-10 Bent over back Rows 8-10 GHD Back/Hip Extention

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5.22.18

Tuesday 22 “Marion” 7 Rounds (35 min cap) 400 Meter Run 29 Back Squats 135/95

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5.21.18

Monday 21   A: 20 Min work to: 3 rep Touch and Go Power Snatch     B: 21-15-9 Strict Ring Dip Strict Pull Up

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5.18.18

Friday 18 A: 20 minutes Behind Head Push Press + 3 Over Head Squat   B: 12 Min Ladder 10 wall balls 20/14 3 Snatch (add 10lbs each set) 95/65

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5.17.18

Thursday 17 A: 4 Sets 8-10 Bench Press *2 min rest between sets     B: 4 sets 8-10 Standing over head Dumbell Press 8-10 Barbell Bicep curls     C: 3 Rounds 1 Min Ring Plank 1 Seal Crawl 25 feet 10 reverse Burpees

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5.16.18

Wednesday 16   TEAMS of 2: Sled Drag PLL Partner Carry Keg Carry Max Weight Sled Push

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5.15.18

Tuesday 15 A: 5 sets 8-10 Front Squats     B: 3 Sets 8 Bulgarian Split squats per leg 10-12 Barbell RDL standing on plate     C: 4 rounds 50 Jump Rope Singles 20 body weight Calf Raises

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5.14.18

Monday 14 Ten Rounds For Time: 15 Deadlift @135/95 15 Push-ups

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5.12.18

Saturday 12 “Kelly” 5 rds 400 meter Run 30 box jump 24/20 30 Wall Balls 20/14

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