Month: July 2017

August 1, 2017

BUILD A1. Push Press 3,3,3,3 A2. DB goblet squats @32×1 x5 4 sets of A BREATHE AMRAP 8 12/9 cal 1 Front squat (135/95) 1 Jerk 1 Thruster *Add 1 rep of ea movement every rd

July 31, 2017

BUILD A. 8 min to build to a moderate Back Squat single B. EMOM 5 3 BS @60% of A BREATHE 3 RFT 400m run 10 BB back rack alt lunges (95/65) 8 burpees over the bar 6 GTO

JULY 28, 2017

BUILD A. 2 TNG DL every 2 min x5 plus 5 Box jumps B. SA loaded BB holds 3x:30 ea BREATHE For Time 50 cal row 25 push press 95/65 25 KB DL AHAP 25 push press 25 KB DL 50 cal row

JULY 27, 2017

BUILD A. 10 min build to a heavy Power Clean double BREATHE EMOM 12 ODD min.. 4 PC @70% of A EVEN min.. 10 Double KB FS AHAP -REST 1 min 4 min accumulate as much time in a weighted wall sit

JULY 26, 2017

BUILD A. BB RDL @21×1 10,8,6,4 -Accumulate 2 min in FLR during rest BREATHE AMRAP 24 :20 sec MX reps double RKBS (24/16) 400m run 10 SA OH KB reverse lunges R (24/16) 10 Strict T2B 10 SA OH KB lunges L :45 active rest

July 25, 2017

BUILD A1. 1/2 Kneeling DB press x12 ea A2. SA ring row x10 ea A3. 50M double KB front rack carry 3 sets of A BREATHE 10 rounds 25 DU 3 HPC 155/105 2 STO 1 MU -REST 2 min after rd 5 -Last 5 rounds done at 135/95

July 24, 2017

BUILD A. Back squats 3,2,1 3,2,1 @40×1 BREATHE AMRAP 9 20 Back squats 135/95 20 cal row 20 bar facing burpees

July 21, 2017

BUILD A. 3 TNG DL every 2 min x6 plus 4 alt weighted split sq jumps BREATHE 3 Min to complete 250/200M row 5 burpees 4 DL 135/95 3 Power Cleans 2 Thrusters x5 rounds

July 20, 2017

BUILD A. 3 RNFT 10 SA offset DB suitcase walking lunges ea leg 8 Supinated Pendlay rows w :03 pause at top :20 hanging knee tuck hold BREATHE AMRAP 10 Run 200m 20 alt DB snatches 55/35 10 T2B 6 HR push-ups -REST 2 MIN AMRAP 10 6 HR push-ups 10 K2E 20 alt DB …

July 20, 2017 Read More »

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