Wednesday, 30 October 2019

Wednesday

Sumo Deadlift x 5 x 3
Push Press x 5 x 3

10 min OTM
8 KBS (32kg/24kg)
Air Squat

Tuesday, 29 October 2019

Tuesday

Power Clean 75% x 2 x 4
Front Squat x 5 x 3

75 WallBalls
* 3 HSPU OTM

Monday, 28 October 2019

Saturday, 26 October 2019

Saturday

Teams of 2
800m
75 HSPU
400m
150 WallBalls (10kg/6kg)
200m

300 DU

Friday, 25 October 2019

Friday


Front Squat x 1 x 3
Snatch Balance x 1 x 3

10, 8, 6, 4, 2
KBS (36kg/28kg)
TTB
AES 200m

Wednesday, 23 October 2019

Wednesday

Deadlift x 5 x 3
Shoulder Press x 5 x 5

3 Rounds (15 min)
5 MU
10 Squat Clean (135#/95#)
20 Box Jump (24”)

Tuesday, 22 October 2019

Tuesday


Power Snatch 70% x 2 x 4
Back Squat x 5 x 3

3 sets
3 min
400m
AMRAP
7 Push Up
14 DU
Rest 1 min

Monday, 21 October 2019

Monday

Clean & Jerk x 1 x 3
Front Squat x 5 x 3

“Fran” (10 min)
21, 15, 9
Thrusters (95#/65#)
Pull Up

Saturday, 19 October 2019

Saturday


Teams of 2
3 Rounds
800m
80 DU
20 TTB
20 Hang Power Snatch (95#/65#)

Friday, 18 October 2019

Friday


OHS x 5 x 3
Back Squat x 5 x 3

10 min OTM
2 MU
6 KBS (36kg/28kg)

Wednesday, 16 October 2019

Wednesday

Sumo Deadlift x 5 x 3
Shoulder Press x 5 x 3

10 Rounds
30 sec = Max Unbroken WallBalls
Rest 30 sec

Tuesday, 15 October 2019

Tuesday


Power Clean 80% x 2 x 4
Front Squat x 5 x 3

12 min OTM
2 Deficit HSPU
1 Hang Power Clean (185#/125#)

Monday, 14 October 2019

Monday


Back Squat x 5 x 3
Snatch x 1 x 3

10 min OTM
5 Bar-Over Burpees
5 OHS (95#/65#)

Saturday, 12 October 2019

Saturday

Teams of 2
7 min = 3RM OHS
Rest 1 min
12 min AMRAP
12 WallBall
12 KBS (24kg/16kg)
Rest 1 min
8 x 200m

Friday, 11 October 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 3 x 3

3 Rounds
400m
15 Push Up
10 TTB

Wednesday, 9 October 2019

Wednesday

Deadlift x 3 x 3
Push Jerk x 3 x 3

5 Rounds
7 Deadlift (155#/105#)
5 Front Squat
3 STO 

Tuesday, 8 October 2019

Tuesday

Power Snatch 80% x 2 x 4
Back Squat x 3 x 3

5 x 250m Row

MU Practice after*

Monday, 7 October 2019

Monday


Front Squat x 3 x 3
Clean & Jerk x 1 x 3

“Marco” (15 min)
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters (135#/95#)

Saturday, 5 October 2019

Saturday


Teams of 2
20 Hang Power Clean (135#/95#)
40 WallBall
60 Push Up
800m
60 Push Up
40 WallBall
20 Hang Power Clean

Friday, 4 October 2019

Friday


OHS x 1 x 3
Back Squat x 2 x 3

12 min OTM
5 KB Thruster (24kg)
3 HSPU


Wednesday, 2 October 2019

Wednesday

Sumo Deadlift x 2 x 3
Push Press x 2 x 3

11 min AMRAP
35 DU
11 Thruster (75#/55#)
7 Burpee Box Jump

Tuesday, 1 October 2019

Tuesday

Power Clean 75% x 2 x 4
Front Squat x 2 x 3

5 Rounds
4 MU
8 KBS (32kg/24kg)
12 Walking Lunges