Thursday, 5-16-13
Strength/Skill – Shoulder Presss 2-2-2-2-2
3 R.F.T.
2 – Rope Ascents
6 – Man Makers (End with Split Jerk..pause..Lunge)
10 – Deadlifts 275/185
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Wednesday, 7-17-19
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Just wanted a dead count…how many for Saturday night?? 15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*
Tuesday, 1-22-19
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9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*
Friday, 10-5-12
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Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats
Friday, 1-7-20
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20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2
Wednesday, 6-12-19
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In Teams of 3- 3 Rounds: 400m Run (team run) 50 Bar facing burpees 9 Rope climbs 3:1 … Directly into… 21 Clean and Jerks 115/85 21 Clean and Jerks 135/95 21 Clean and Jerks 155/105 21 Clean and Jerks 185/125 21 Clean and Jerks 205/135 *30 min Cap*
Monday, 9-2-19
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8 and 9am only for Today For time: 21 Strict Press 95/65 15 Push Press 135/95 9 Push Jerk 185/130 6 Split Jerk 215/140 .. then.. 50 lat burpee over bar …then… 21 Deadlift 95/65 15 Deadlift 135/95 9 Deadlift 185/130 6 Deadlift 215/140