December 21, 2017

A) 8 mins to find a 1 rm power snatch

B) 5x5 Hang squat snatch @ 60 -70%

C) 2 rounds for time;

20 KB swing @24/16

10 KB Goblet squat

400m run

December 20, 2017

8 min AMRAP

12/10 Cal row

12 Toes through rings

2 mins rest

8 min AMRAP

30 DU

20 KB Sumo Deadlift High Pull @ 24/16

10 Box jumps

2 mins rest

8 min AMRAP

10 Wall Ball @9/6

10 Pull ups

10 Burpee bar touch

December 19, 2017

A) 3 x 10 Deadlift;

Set 1 @ 50%

Set 2 @ 60%

Set 3 @ 70%

B) In Pairs for time;

Cash in of 100 KB Swings @ 24/16

2 rounds

20 synchro Ab mat sit ups

30 synchro air squats

20 synchro down ups

Cash out of 100 KB Swings @ 24/16

December 18, 2017

A) 15 Mins to find a 5 RM front squat

B) 12 Min ascending ladder

3 power clean 3 STOH

6 power clean 6 STOH

9 power clean 9 STOH

Add 3 reps every round / barbell @ 50/35

Complete 3 burpees at the top of every minute

C) 60 unbroken Ab mat sit ups

December 14, 2017

A) 6 x 3 Pause back squat @ 70% (3 sec pause)

B) For time;  21 – 15 – 9

Push press @ 50/35

Pull ups

H/R Press ups

December 14, 2017

25 Min EMOM;

  1. 10 HSPU

  2. 15/12 cal row

  3. 10 Hang power clean @ 50/35

  4. 15 Burpee over bar

  5. Rest

Scale reps as required!

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July 12, 2018

July 11, 2018

July 10, 2018

July 9, 2018

July 8, 2018

June 20, 2018

June 18, 2018

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June 12, 2018

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