• jdh6270

Monday, July 29, 2019

A. Every 90sec for 5 sets complete the following, building to a TOUGH set of 3 in the front squats:

1 squat clean + 3 front squats

B. 10 min EMOM

Clean x 3 reps @ 65-75%

C. AMRAP 5 min

10-8-6-4-2

Front squats 155,105

Burpees

Rest 3 min

AMRAP 5 min

12-9-6-3

Hang power clean 135,95

Burpees

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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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