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Friday, March 13, 2020

A. EMOM 12 minutes

min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010

min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar

min 3: weighted RKC plank 30-45 seconds

B. For time

10 Power Snatches @ 115#/75#

50 Walking lunges

8 Power Snatches

40 box-jumps 24"/20"

6 Power Snatches

30 toes to bar

4 Power Snacthes

20 burpees

2 Power Snatches

10 Atomic Sit-ups 45#/25#

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Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

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