April 30, 2018

A) 5 x 3 Squat Clean + 1 Split Jerk

All sets heavy

B) 5 Rounds for time;

10 Hang Power Clean @ 45/30

10 Push Press @ 45/30

10 Burpee Over Bar (Laterally)

April 26, 2018

A) 15 Mins find a 3rm;

T&G Cluster

B) Fran!!!!

For time = 21 – 15 – 9

Thrusters @ 42.5 / 30

Pull ups

April 25, 2018

25 min EMOM

  1. 15/12 Cal row

  2. 60 DU or 90 SU

  3. 20 KB Sumo DL High Pull @ 24/16

  4. 20 Box over jumps @ 24/16

  5. Rest

April 24, 2018

For Time;

3 rounds of Cindy

20 Power Snatch @ 50/35

3 Rounds of Cindy

Cindy = 5 pull ups + 10 Press ups + 15 Air Squats

April 19, 2018

A) 12 Mins Find a 1 RM Back Squat

B) 3 x 10 Floor press

Super set with

3 x 8 Bent over row

C) 5 Min AMRAP

KB Swing @ 24/16

Every time you break complete 5 goblet squat

April 17, 2018

Macho Man;

30 Min EMOM

Odds – 3 Power Cleans + 3 Front Squats + 3 STOH @ 80/55

Evens - Rest

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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

June 17, 2018

June 13, 2018

June 12, 2018

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