Tuesday, 1-28-20
Box Squats
15 min to work up to a heavy single
4 rds
20/15 AAB
20 T2B
200′ Farmers Carry 70/53 each Hand
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Tuesday, 01/28/14
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Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls
Friday, 4-5-19
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Skill Work 5 RFT: 20 HR Push Up 40 Plank Shoulder Taps 600m Row *22 min Cap*
Tuesday, 8-13-13
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Strength/Skill – Weighted Push-ups 5 RM 5 R.F.T. 10 Deadlifts, 225# (155#) 15 Kettlebell swings, 32kg (24kg) 20 Pull-ups
Thursday, 8-23-12
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Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.
Monday, 5-2-16
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Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest
Monday, 4-17-17
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Strength: Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% EMOM for 5 sets 4 reps at 75% of 1 RM AMRAP 12: 10 Power Snatches 95/65 10 Wallballs 20/14 Begin Each Round with 40′ Bear Crawl