Tuesday, 2-5-19
15 min EMOM
Min 1 – 10 Deadlifts 225/155
Min 2 – 12/10 AAB Cal
Min 3 – 10 Seated DB Strict Press
12 min AMRAP:
10 Thruster 115/85
30 D/U 3:1
15 min EMOM
Min 1 – 10 Deadlifts 225/155
Min 2 – 12/10 AAB Cal
Min 3 – 10 Seated DB Strict Press
12 min AMRAP:
10 Thruster 115/85
30 D/U 3:1
6 Min AMRAP- 10 t2b 5 OHS 115/85 Rest 3 Min For Time: 800m Run 60 KBS 53/35 50 Sit up 40 Burpee Box Jump Overs 30 Power Clean 115/85 20 HSPU 800m Run
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
Strength/Skill – E.M.O.M. for 10 minutes -1 Deadlift 1 Power Clean, 1 push press, 1 front squat (80% of A TRUE 1 RM Push Press) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the…
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press
12 Min EMOM Even- :50 Plank Odd- 15 T2B 14 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270*
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents