Monday, December 16, 2019

A. Take 12-15 min to alternate between the following movements for 3 sets:

A1. DB FR walking lunges x 25m 50/h, 35/h

A2. Handstand push-ups x 15; do as many strict as possible, then go to kipping

A3. GHD situps x 20

B. For time

30 burpee box-jump overs 24”/20”

45 deadlifts @ 155#/105#

60 wall ball 20#/14#

171 views0 comments

Recent Posts

See All

Wednesday, July 28, 2021

7/28 Take 20 minutes to complete A. Back squat x10 @ 70% x8 @ 75% x6 @ 80% x4 @ 85% x2 @ 90% + B. For total time 21-15-9 Toes to bar Shoulder to overhead @ 95#/65# rest walk exactly 2:00 12-9-6 Power

Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#