Saturday, 4-14-18

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Don’t forget to order from the catalog… orders must be in by this weekend.

 

6 RFT
With a partner
800m Run
50′ HS Walk
20 S2OH 115/85
25 Pistols

*Scale for HS Walk will be bear crawl or HS hold *
*Both partners run, split up remain reps however*

Friday, 4-13-18

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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)

For time-
30 Burpee Box Jump Overs 24″/20″
9 OHS 185/135
15 Muscle Up
6 OHS 205/145
12 Muscle Up
3 OHS225/155
9 Muscle Up
30 Burpee Box Jump Overs

*22 min Cap*
*Scale for MU is, 15 c2b & 15 Dips or if no c2b pull up 20 pull up & 20 Dips FOR EACH SET*

Thursday, 4-12-18

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Weightlifting
4×15 Reverse Hypers
4×10 Glute bridges (both legs)
4×8 hip thrusts, weighted if wanted

E2MOM for 10 min- Deadlift
10 @ 50%
10@ 60%
8@ 60%
6@ 70%
6@ 75% of 1RM

5 min AMRAP
10 Hollow Rock
10 Push Up

rest 2 min

5 min AMRAP
10 Walking Lunges
10 Front Squat 95/65

 

Wednesday, 4-11-18

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12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Snatches 50-60% 1RM
Min 5-7: 2 Sntaches 60-72.5%
Min 8-9: 1 Snatch 72.5-80%
Min 10-12: 1 Snatch 80%+
(Drop between doubles)
*if you cannot squat snatch you will be doing lots of technique work during this time*
** NO POWER SNATCHES**

5RFT
50 D/U
30 Wall Ball 20/14
20 Power Snatch 75/55
15/12 Cal Row

*24min CAP*

Tuesday, 4-10-18

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Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!!

 

Every 1:30 for 6 sets (9min)
1 tempo back squat + 3 back Squats
@ 60-80% 1 RM
*tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top*

Weightlifting
8 Plank Circles
4×10 SA Z Presses
4×10 SA Turkish Sit ups followed by 50 quick flutter kicks
4×10 Arnold Presses
4×16 Up & Down Plank

6 Min AMRAP
8 Alt. DB Snatch 50/35
8 Box Jump Overs 24″/20″
8 Air Squats