Monday, 11-12-18
For time:
30 Power Snatches 135/95
1 Mile Run
..right into…
30-20-10
KBS 70/53
Thruster 95/65
*35 min Cap*
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Thursday, 9-15-16
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Deadlifts 6min EMOM 6X3 at 80-85% Helen 3RFT 400m run 21 KBS 53/35 12 Pull Ups
Tuesday, 8-5-14
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AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
Wednesday, 9-4-13
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Strength/Skill – Bar Muscle-ups 5 Round for time: 5 Hang squat clean (65% of 1RM HSC) 8 Box jumps (30/24) 100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent) Rest 1 minute between rounds.
Saturday, 2-23-12
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One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats) 2 Cleans (Squat) 135/95 One round of Cindy 4 Cleans One round of Cindy 6 Cleans One round of Cindy 8 Cleans One round of Cindy 10 Cleans
Tuesday, 10-22-13
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Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go 15 Muscle ups 50 Double unders 20 Thrusters (95/65) 50 Double unders 25 HSPU 50 Double unders 30 KB Swings (2/1.5) 50 Double unders 35 Box jumps 50 Double unders
Wednesday, 9-12-12
Byadmin
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups