Saturday, December 1, 2018

1.  10-8-6-4-2

Handstand Push-ups / dumbbell Z-press

*500/400m row after each set

2.  ".5 Tabata Mash-up"

:20w/:10r x4 sets

From 0:00 - 4:00

Ski Erg

Dumbbell hang squat clean (35/25)

From 6:00 - 10:00

Kettlebell swing (24/16kg)

Box jump over (24/20")

From 12:00 - 16:00

Abmat Sit-ups

Burpees to target

From 18:00 - 22:00

Wallballs

DB Snatch (50/35#)

Saturday, November 24, 2018

AMRAP2 @90% effort:
Max Cals
-rest 2:00-

AMRAP2 @90% effort:
Max Power Cleans (nte 185#)
-rest 2:00-

AMRAP2 @90% effort:
Max Double Unders/Single Unders
-rest 2:00-

AMRAP2 @90% effort:
Max Rope Climbs or Muscle-ups
-rest 4:00

For Time:
21 Cals
15 Box Jumpovers (24/20")
9 Power Cleans (same wt as above)
60 Double Unders/Single Unders
3 Rope Climbs/6 Muscle Ups

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 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#