Friday, July 10, 2020
Main500 row, 1200 bike 400 row, 900 bike300 row, 600 bike 200 row, 300 bike
Thursday, July 9, 2020
Main10-9-8-7-6-5-4-3-2-1 reps for time;Alt. arm DB snatch*Lateral burpees over DB*intention is a little heavier on DB than you usually would with smaller reps per set.... Read More
Wednesday, July 8, 2020
Main5 rounds for time:12 hang power cleans9 thrusters Core Accessory10 sec max tuck up10 sec hollow hold40 sec knee to chest recovery
Tuesday, July 7, 2020
Main A. Skill work for today 1. muscle snatch from hip/knee/floor 2. power snatch from hip/knee/floor 3. OHS 4. snatch balance B. E2min x 20... Read More
Monday, July 6, 2020
MainAMRAP 10 min; 10 burpees20 wall-ball shots Core Accessory:20 on x :10 off x 8 roundsV-ups/tuckups
Thursday, July 2, 2020
MainA. Push Jerk Skill Work1. Shoulder press2. Push Press3. Push jerk; dip-drive-re dip-stand B. 3 Push Jerk – E2 min x 10 min (5 sets)*begin... Read More
Wednesday, July 1, 2020
Main5 rounds for time of:20 sit-ups20-cal. row Core AccessoryTabata plank hold :20 on x :10 off x 8 sets
Tuesday, June 30, 2020
MainStrict ‘Cindy’AMRAP 20 min;5 strict pullups* vary grip as needed10 pushups15 air squats
Monday, June 29, 2020
MainE3min x 21min (7 sets)Deadlift 5-5-5-5-5-5-5 repsbegin ~30% of 1rm front squat and build in 5% jumps0-3: 5 Deadlifts 30-35%*3-6: 5 Deadlifts 35-40%6-9: 5 Deadlifts... Read More
Friday, June 26, 2020
Main21-18-15-12-9-6-3 reps for time of:Toes-to-barWall-ball Core Accessory3 min of bird dogs for quality