Tuesday, 10-1-13

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Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35

Monday, 9-30-13

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Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back […]

Friday, 9-27-13

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Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch AMRAP in 6 mins. 12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55 9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1 […]

Thursday, 9-26-13

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Strength Skill – Weighted Push-ups 3-3-3-3-3 2 R.F.T. 10 OH squats (115/75#) 10 burpee box jump overs 10 push press (115/75#) 10 cleans (115/75#) 10 T2B 10 cleans (115/75#) 10 push press (115/75#) 10 burpee box jump overs 10 OH squats (115/75#)