Thursday, 7-12-18

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Warm up:
2RDs at easy pace
10 BB Deadlifts
10 KBS
10 Box Jumps

“The Don”

For time:
66 Deadlifts, 110/80
66 Box jump, 24/20
66 Kettlebell swings, 53/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/40
66 Wall ball shots, 20/14
66 Burpees
66 Double-unders

*30min Cap*

Skills in remaining time

 

Wednesday, 7-11-18

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Warm up:
2RDs at easy pace
10 Light DB up right rows to press
30 D/U
5 Pull Ups

30 Min to complete
4×10 Bicep Curl
4×15 Banded Tricep Pull Down
3 sets of 21’s
4×10 strict Dips
4×10 DB Bench Press

6 Min AMRAP
10 DB Snatch 50/35
10 Jumping Squats
30 D/U

Tuesday, 7-10-18

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Warm up:
2RDs at easy pace
15 Reverse Hypers
10 BB Good Mornings
10 BB Strict Press

6 Min EMOM
5 Deadlifts, start @ 60%1rm and build

rest 2 min

12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM
Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%
Min 8-9: P.Clean & Jerk 72.5-80%
Min 10-12: P.Clean & Jerk 80%+

( NOT TnG on the doubles, set up every time to have each rep look the same)

5 RFT:
75′ Left Arm Overhead, Right Arm Hang DB Walking Lunge 50/35
5 Burpee Over DB
75′ Right Arm Overhead, Left Arm Hang DB Walking Lunge
5 Burpee Over DB
*12 Min Cap*

Monday, 7-9-18

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Warm up:
2RDs at easy pace
10 Air Squats
10 Lunges
:30 Squat Hold

12 min to complete:
Back Squats
5×5 @ 75%

For time
200 Flutter Kicks
100 Sit Ups
80 Hollow Rocks
60 Reverse Sit Ups
40 V-Ups
200m DB Front Rack Walk 50/35
400m Run

*25min Cap*

Saturday, 7-7-18

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Warm up:
2 RDs at easy pace
5 K2E
5 Air Squats
5 BB OHS
10 Lunges
30 D/U

22 min AMRAP –
20/15 Cal Row
1 Rope Climb 3:1
20 T2B
1 Rope Climb
20 OHS 95/65
1 Rope Climb
20 Jumping Squats