Tuesday, 11-5-19
6X5 Weighted Pull Ups/Negatives
4X10 Weighted Push Ups
2X1 min Weighted Planks
12 min AMRAP
30 D/Us
10 Push Ups
8 Box Jumps 24/20
6 HSPU
4 Ring Dips
2 MU
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Monday, 7-23-18
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Warm up: 3RD at easy pace 10 Air Squats 20 D/U :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 80% 3RFT 10 DB Snatch, left arm 50/35 10 OHS, left arm 50/35 10 Pull Up 10 DB Snatch, right arm !0 OHS, right arm 10 Pull Up *18 min Cap*
Friday, 9-15-17
Byadmin
TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice
Saturday, 12-28-19
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32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups
Tuesday, 8-21-12
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Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Monday, 10-3-16
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Strength: Pause back squats: 3 sec pause at the bottom 6X4 @ 60% – 70% of 1RM Back Squat 5 RFT: 30 D/U 10 Burpee Broad Jumps 5 Back Squats 135/95 100m Farmers Carry 45/30
Tuesday, 3-8-16
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Strength: 3 Position Snatch Pocket, Knee, floor X 6 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 2 minutes between each round.