August 30, 2019

F U Friday

“Tommy Mac” (115/75)

2 RFT

12 Thrusters

12 Burpees

12 Power Snatch

12 Burpees

12 Push Jerks

12 Burpess

12 Hang Squat Cleans

12 Burpees

12 OHS

August 29, 2019

Accessory Work

3 x 10 Deadlift Start @ 65%

3 x Max Set Strict Pull Ups

3 x Max Set Strict Dips

Accumulate 50-100 GHD Sit Ups

August 28, 2019

Skill:

12 Min ALT EMOM

3 Front Squats

6 Back Squats

@ 65% Back Squat 1RM

WOD:

3 RFT

21 Front Squats (135/95)

15 T2B

9 HSPU

August 27, 2019

Skill:

Strict Press

Find 1 RM

WOD:

15 Min AMRAP

10 Cal Bike

15 Strict Press (75/55)

50 Double Unders

12 DB Box Step Overs

3-6-9-12-15-etc C2B Pull Ups

August 26, 2019

Skill:

Hang Power Clean

Work up to a heavy set of 5

WOD:

For Time: (155/105)

30 Hang Power Cleans

50 Wall Balls

800m Run

50 Wall Balls

30 Hang Power Cleans

August 23, 2019

F U Friday

“Glen”

For Time:

30 Clean & Jerks

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

August 22, 2019

Accessory Work

Snatch Grip Deadlift 4x5 Building

Pendlay Rows 4x8 Building 

BB Squat Jumps 3x10 @ 30% 1RM

August 21, 2019

Skill:

Snatch Complex:

1 Power Snatch +

1 Hang P. Snatch +

2 OHS +

1 Squat Snatch

WOD:

9 Min AMRAP (75/55)

3-6-9-12-15-etc

Hang Power Snatch

OHS

30 Double Unders

August 20, 2019

Skill:

Back Squat 3x5 @ 80%

WOD:

“Fight Gone Bad”

3 Rounds for Reps

1 Min Wall Ball

1 Min SDLHP

1 Min Box Jump

1 Min Push Press

1 Min Cal Row

1 Min Rest

August 19, 2019

Skill:

Clean Complex

3-5 Sets Building:

1 Power Clean

1 Hang Power Clean

1 Squat Clean 

1 Hang Squat Clean 

WOD:

Buy In: 50/35 Cal Bike

3 Rounds (135/95)

20 Push Ups

15 Power Cleans

10 Front Rack Lunges

Buy Out: 800m Run

Please reload

Our Recent Posts

August 11, 2020

August 10, 2020

August 7, 2020

Please reload

Archive

Please reload

Tags

Please reload