Friday, 31 January 2020

Friday

Snatch x 1 rep x 3 sets
Back Squat x 3 reps x 3 sets

3 Rounds
7 MU
21 WallBalls
400m

Wednesday, 29 January 2020

Wednesday

Front Squat x 3 reps x 3 sets
Power Clean + Jerk 80% x 1 rep x 4 sets

1, 3, 5, 7, 9 Deficit HSPU
AES 14 KBS (32kg/24kg)

Tuesday, 28 January 2020

Tuesday

Snatch Balance x 1 rep x 3 sets 
Deadlift x 3 reps x 3 sets

15, 12, 9
Deadlift (315#/205#)
C2B

Monday, 27 January 2020

Monday

Back Squat x 3 reps x 3 sets
Snatch x 1 rep x 3 sets

2 Rounds
800m
25 OHS (65#/45#)

Friday, 24 January 2020

Friday

Teams of 2
88 Weighted Sit Up
88 Weighted Step Up
88 Push Press (95#/65#)
88 Bar-Facing Burpees
800m

Wednesday, 22 January 2020

Wednesday

Sumo Deadlift x 2 reps x 3 sets
Hang Snatch 70% x 2 reps x 4 sets

3 Rounds
5 MU
10 Snatch (135#/95#)

Tuesday, 21 January 2020

Tuesday

OHS x 2 reps x 3 sets
Back Squat x 2 reps x 3 sets

3 sets (12 min)
3 rounds Cindy
35 DU

Monday, 20 January 2020

Monday

Clean & Jerk x 1 rep x 3 sets
Front Squat x 2 reps x 3 sets

3 Rounds (8 min)
20/14 cal Bike
10 Front Squat (135#/95#)

Saturday, 18 January 2020

Saturday

Teams of 2
7 min = 2RM Thruster 
Rest 1 min
10 min AMRAP
4 HSPU
8 Sit Up
12 WallBalls
Rest 1 min
10 x 200m relay

Friday, 17 January 2020

Friday

Back Squat x 1 rep x 3 sets
Snatch Balance x 1 rep x 3 sets 

3 sets 
In 4 min 
200m
15 Pull Ups
10 KBS (32kg/24kg)
Rest 1 min

Wednesday, 15 January 2020

Wednesday

Power Clean + Jerk 70% x 1 rep x 4 sets
Front Squat x 1 rep x 3 sets

12 min AMRAP
6 MU
12 Burpee Box Jump
24 DU

Tuesday, 14 January 2020

Tuesday

Deadlift x 1 rep x 3 sets
Shoulder Press x 1 rep x 3 sets

3 Rounds
400m
15 TTB
30 Walking Lunges

Monday, 13 January 2020

Monday

Snatch x 1 rep x 3 sets
Back Squat x 1 rep x 3 sets 

“DT”
5 Rounds (15 min)
12 Deadlifts (155#/105#)
9 Hang Power Clean
6 Push Jerk

Saturday, 11 January 2020

Friday, 10 January 2020

Friday

OHS x 1 rep x 3 sets
Back Squat x 1 rep x 3 sets

3 Rounds
200m
10 OHS (155#/105#)

Wednesday, 8 January 2020

Wednesday

Snatch + Hang Snatch 80% x 1 rep x 4 sets
Front Squat x 1 rep x 3 sets

3 Rounds
15 Thrusters (115#/75#)
5 MU
400m

Tuesday, 7 January 2020

Tuesday

Sumo Deadlift x 1 rep x 3 sets
Shoulder Press x 1 rep x 3 sets

3 Rounds
22 Unbroken WallBalls (10kg/6kg)
12 HSPU
* 100m for each break

Monday, 6 January 2020

Monday

Back Squat x 1 rep x 3 sets
Clean & Jerk x 1 rep x 3 sets

3 Rounds
15 Deadlift (155#/105#)
12 Hang Power Clean 
9 Push Jerk

Saturday, 4 January 2020

Saturday

Teams of 2
7 min = 1RM Power Clean
Rest 1 min
12 min AMRAP
6 Hang Power Clean (135#/95#)
6 Bar-Over Burpees
Rest 1 min
8 x 400m

Friday, 3 January 2020

Friday

Snatch x 1 rep x 3 sets
Front Squat x 2 reps x 3 sets

9, 7, 5 MU
AES 21 WallBall + 400m