Friday, November 9, 2018

Saturday November 10, 2018

AMRAP20:
5 rounds of:
10 pull-ups/4 muscle-ups
15 push-ups
10 dB hang squat cleans (35/20#)
-in remaining time-
Max rounds:
200m row
20 dB front rack stationary lunges

20 abmat sit-ups

Olympic Weightlifting (11-09-18)

1.  Clean DL w/Pause @ knee - 5x3 @90%

2.  Power Clean + Pause front squat - 3(2+2) @75%

3.  Squat Clean + Jerk off blocks - 7 total sets

4.  If there is remaining time, practice split jerk technique/mobilize hips & shoulders

Saturday, November 3, 2018

Saturday, November 2, 2018

Working @0:00, 7:00, 14:00, 21:00, 28:00

AMRAP1: 15kb swings + max cal ski/row/AB
-rest 30sec-
AMRAP1: 15 wallballs + max double unders
-rest 30sec-
AMRAP1: 3 burpees + 5 box jumps
-rest 30sec-
AMRAP1:  max power cleans @135/95#

Friday, October 26, 2018

Saturday, October 26, 2018

AMRAP1 AFAP:
8 box jump overs
8 s2oh (95/65)
Max box jump overs
-rest 2:00

AMRAP1 AFAP:
10 burpees
10 kB swings (24/16kg)
Max burpees
-rest 2:00

AMRAP1 AFAP:
12sec AB
12 hang power cleans (95/65)
Max AB cals
-rest 2:00

AMRAP1 AFAP:
14 wallballs
14 abmat sit-ups
Max wallballs
-rest to 13:00, 26:00

X3 total sets

Friday, October 19, 2018

Saturday, October 20, 2018

@0:00
27-21-15:
cal AB/row/ski
Pushups
Air squats

@10:00
9-7-5:
Power clean (135/95)
Burpee over bar
35 DU

@20:00
3-2-1:
Rope climb
Run 400m
Wall climb

Friday, October 12, 2018

Saturday October 13, 2018

A. On the 3 minutes x5:
500m row or 20/15cal AB

B. Every 2min X3 sets, cap @1:30
0, 4, 8, 12: 15 wallballs + max DU
2, 6, 10, 14: 15 burpees + max shuttle sprints

Friday, October 5, 2018

Saturday, October 6, 2018

Emom10:
Evens: 30sec AB
Odds: 30sec row

-rest 5:00-

AMRAP15:
21 double unders
15 s2oh (115/75)
9 box jumps (24/20”)