Monday 2-11-19

Posted on Leave a comment

9 min E3MOM
Back Squat
3×10 @ 60,65,70% of 1RM

10 Min AMRAP:
12-1
Deadlift
*10 Box Jumps 24″/20″ between each set.*
* Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270*

With Remaining time, work on some skills for the open.

Thursday, 2-7-19

Posted on Leave a comment

E2MOM for 12 min
3 Tempo Front Squats @ 60-75% 1 RM

Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top

For time:
1-10
Double KB Snatch 53/35
2-KB Front Squat
* 25′ HS Walk after each set (50′ Bear Crawl)*

*15 min Cap*

Wednesday, 2-6-19

Posted on Leave a comment

Every 1:30 for 7 sets (10:30min)
1 Power snatch + 1 Sq. Snatch + 2 OHS
Build to a heavy complex

AMRAP 20:
75 Wallballs (20/14)
60 Box Jump Overs 24/20
45/30 Cal Row
30 T2B
15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)