A. snatch – take up to a tough single B. front rack split squat @ 22X1; 5/leg x 4, rest 60 sec. bt. legs + 30 muscle ups for time -rest 1 minute- 150 wall ball for time @ 20# -rest 1 minute- 3 minute max AD calories RESULTS: A. 175# B. 185 C. 7:01 […]
10 minute AD test @ 90% -rest 10 minutes- 10 minute AD test @ 90% + complete 3 x 5 UB muslce ups + 35 plank walk outs – not for time RESULTS: A. 207 B. 215 C. Done D. Done *I was unsure how hard to work on the AD. I recovered really well […]
A. DB single leg Dead lift, 3 x 10/leg, rest 60 seconds bt. legs B. Split Jerk @ 87% of 1 RM; 2 reps x 6 sets rest 60 seconds *not TnG + For time: 50 db power snatch @ 70# 35 T2B 20 wall walks RESULTS: A. 70# B. I think I was blasted […]
A. Hang squat snatch x 1 + snatch balance x 1 x 5 sets B. FS @ 60% of 1 RM; 3 reps on the 60 seconds x 10 + 7 minutes on the clock to complete 2 rounds of “Fran” *goal is to not go all out.. but control your system and work @ […]
A. Clean grip RDL w/ pause @ knee x 1 into hang power clean from the pause x 1 x 5 sets B. Snatch grip DL x 1 + snatch grip RDL x 1 + power snatch x 1 x 5 sets C. HSPU, 5 x 15 Unbroken *rest as needed D.1 Reverse hyper, 4 […]
A. Back rack reverse lunge step, 6 x 3-4/leg, rest 30 seconds bt. legs B. Snatch; 4 @ 80-85%, 4 @ 90% *all singles, rest as needed C. Weighted CTB pull up, 4 x 2, rest 75 seconds + 15/12/9 muscle up 30/24/18 Front rack lunge step @ 135# BB + reverse hyper, 3 x […]
500m row @ 1:36 pace rest 3 minutes x 5 sets + 20 minute emom odd = 10 cal on aD even = 3-4 muscle ups RESULTS: 1:39.3 1:38.4 1:38.3 1:40.1 1:39.6 Done.
A. Single leg KB DL, 4 x 8/side, rest 30 sec. bt. legs B. Split jerk @ 85% of 1 RM; 2 reps (not TnG) x 5 sets, rest 3 minutes + 10 — > 1 hang power clean @ 135# box jump @ 30″ + reverse hyper, 4 x 8-10 + 30 plank walk […]
A. Snatch balance; 3 reps @ 75% of 1 RM snatch balance x 6 sets, rest 2 minutes B. Clean; 5 @ 80%, 5 @ 90% *rest as needed.. all solid reps + for time: 50 cTB pull ups 400m run 50 thrusters @ 135# + 3 minute plank hold w/ 45# on back RESULTS: […]
A. Snatch grip single leg RDL, 7 x 4 @ 31X1, rest 45 seconds B. Power snatch @ 65% of 1 RM; 3 TnG EMoM x 10 sets C.1 60 sec. amrap double unders x 4 sets, rest 30 seconds C.2 HSPU x 20 x 4, rest 2 minutes D. Reverse hyper, 4 x 8-10, […]
