Thursday, 3-5-20

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10 Min EMOM
2 Push Presses + 1 Push Jerk
Work up to a heavy complex

2o min AMRAP

10 Alt DB Step Ups – 24/20 50/35
10 Calorie Row
25 Shoulder Taps
15 Alt DB Step Ups
15 Cal Row
25 Shoulder Taps
20 Alt DB Step Ups
20 Cal Row
25 Shoulder Taps…..

Add 5 reps to the DB Step Ups and 5 Calories to the Row each round. 

Tuesday, 3-3-20

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12 Min EMOM

3 X 20 Med Ball Twists
3 x 20 V-Ups
3 x 10 ea side Banded Oblique Twists
3 x 20 Hollow Rock

With a running clock , every min perform 1 lift and add 10 lbs. 
Start with an empty BB and 
Snatch for as long as possible.
Once You cannot snatch the weight, 
Clean for as long as possible.
Once you cannot clean the weight,
deadlift for as long as possible.

Saturday, 2-29-20

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3 Rds each, then rest

30/24 Calorie Row
30 Push Ups

rest 2 minutes

30/24 Calorie Row
30 Wall Balls

rest 2 minutes

30/24 Calorie Row
50′ Overhead DB Walking Lunge – Right Arm
50′ Overhead DB Walking Lunge – Left Arm