Tuesday, 6-5-18

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9min EMOM – Push Press
iMn 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 75-80%
Min 7-9: 1 @ 85-90%

For time:
50 D/U
15 Deadlifts 155/105
50 D/U
15 Hang Power Clean 155/105
50 D/U
15 Push Jerks 155/105
50 D/U

*10 min Cap*

Monday, 6-4-18

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Warm up:
3RDs at easy pace
10 DB Upright row to press
10 BB Strict Press
10 BB bent over row
10 BB Good Mornings

12 min EMOM – Not TnG.
Min 1 & 2: 3 Power Snatches 60% 1RM
Min 3 & 4: 2 Power Sntaches 65%
Min 5 & 6: 1 Power Snatch 70%
Min 7 & 8: 1 Power Snatch 75%
Min 9 & 10: 1 Power Snatch 80%
Min 11 & 12: 1 Power Snatch 80% +
(Drop between all sets)

0:00 – 4:00
2RDS
12 OHS 95/65
12 T2B
…if completed within the 4 min, add 4 minutes and continue..

4:00 – 8:00
2RDS
10 OHS 135/95
12 T2B
…if completed within the 4 min, add 4 minutes and continue..

8:00 – 12:00
2RDS
8 OHS 165/115
12 T2B
…if completed within the 4 min, add 4 minutes and continue..

12:00 – 16:00

2RDS
6 OHS 185/125
12 T2B

*Stop at 16 min*

Friday, 6-1-18

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Warm up:
2 RDs at easy pace
10 Light upright row to press
10 BB bent over row
10 BB SDHP

9min EMOM – Push Press
Min 1-3: 5 @ 70-75% of 1RM
Min 4-6: 3 @ 75-80%
Min 7-9: 1 @ 80-90%

For time:
50 Pistols (75 Jumping Squats)
50 Box Step Overs w/DB’s 40/25 (24″/20″)
50 DB Power Clean 40/25
5 Rope Climbs
*15 min Cap*

Thursday, 5-31-18

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Mon and Wed 7PM classes

 

Warm up:
2RDs at easy pace
10 Banded tricep pull downs
200 m run
15 Air Squats

6 Min EMOM
6 Strict Pull Up (6 Supinated ring rows w/1 sec pause at top)

 

For time –
60 Cal Row
80 Wall Ball 20/14
100 D/U

40 Cal Row
60 Wall Ball
80 D/U

20 Cal Row
40 Wall Ball
60 D/U

*22 min Cap*