Snatch x 1 rep x 3 sets
Back Squat x 3 reps x 3 sets
3 Rounds
7 MU
21 WallBalls
400m
Friday 31 January 2020
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
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
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
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
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