Friday, August 18, 2017

Pendlay Rows – 3 x 10 / rest 2 min (heavier than last week) + For Time: (30 Minute Cap) 100 DU’s 90 Sit ups 800m Run 70 Wallballs (20/14) 60 Box Overs (24/20) 50 Deadlifts  (135/95) 40 Burpees 30 DB Snatches (50/35) (15/side) 20 C2B Pull-ups 10 HSPU

Thursday, August 17, 2017

Every 90 Seconds for 14 sets (21 minutes): Pick 2 movements that need skill work and alternate every 90 seconds (7 sets per movement) *you pick the reps, but this is skill development, so keep the reps manageable and if you’re doing something with weights, it needs to stay extremely light + Standing Isometric Holds […]

Wednesday, August 16, 2017

A1: Back Squat –  4 x 5 / rest 60s (80%) A2: DB Strict Press @ 30X1 – 4 x 5 / rest 90s + 7 Minute AMRAP 7 Thrusters  (95/65) 7 KB swings (53/35)

Wednesday, August 16, 2017

A1: Back Squat –  4 x 5 / rest 60s (80%) A2: DB Strict Press @ 30X1 – 4 x 5 / rest 90s + 7 Minute AMRAP 7 Thrusters  (95/65) 7 KB swings (53/35) 7 Push ups

Tuesday, August 15, 2017

8 Minute AMRAP: 20 Pull ups 20 DB FR Lunges (10/side) / Rest 3 minutes 8 Minute AMRAP: 20 Cal Row 20 Hang Cleans (95/65) / Rest 3 minutes 8 Minute AMRAP: 40 DU’s 20 Plate G2O (45/25)

Monday, August 14, 2017

Deadlift –  5 x 6 / rest 2 minutes  (70%) + 21-15-9 STOH  (115/75) Box Jumps – 24/20 12/10 Cal Row

Friday, August 11, 2017

Pendlay Rows – 3 x 12 / rest 90s-2min (moderate weight) + 18 Minute AMRAP: 10 SA DB OH Lunge (R) – (50/35) 15 Plate G2O – (45/25) 10 SA OH Lunge (L) 15 Sit ups 10 Wallballs -20/14

Thursday, August 10, 2017

20 minute EMOM (Goat work) Min 1: 1 movement you’re not good at Min 2:   Another movement you’re not good at *you pick the reps, but this is skill development, keep the reps manageable and if you’re doing something with weights, it needs to stay extremely light + Weighted Sit-up – 3 x 10 / […]

Wednesday, August 9, 2017

A1. Back Squat – 3 x 8  (75%) / rest 60 seconds A2. DB Strict Press @ 30X1 –  3 x 8 / rest 90 seconds + 3 sets: 9-6-3 Squat Cleans – 135/85 Burpees *Rest 2 minutes between sets

Tuesday, August 8, 2017

7 Minute AMRAP 7 T2B 7 Cal Row 2 Wall walks *Scale w / 5 Inch Worms / rest 3 minutes + 7 Minute AMRAP 100m Run 30 DU’s 10 KB SDLHP / rest 3 minutes + 7 Minute AMRAP 10/8 cal bike 8 Alt DB Snatches (50/35) 10 Box Jumps (24/20)

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