Thursday, October 8, 2020

2020-10-08T15:53:32-07:00

13 Min AMRAP 30 Wallballs (14/20) 10 Hang Power Cleans (95/135) 25 Wallballs 10 Hang Power Cleans (105/155) 20 Wallballs 10 Hang Power Cleans (115/175) 15 Wallballs 10 Hang Power Cleans (125/185) Max Wallballs in time remaining

Thursday, October 8, 20202020-10-08T15:53:32-07:00

Tuesday, October 6, 2020

2020-10-06T15:16:05-07:00

Box Squat: Every 3:00 x 5 2-2-1-1-1 Build over 5 Rounds Accessory: 3 Sets 6-8 Pausing Front Squats (2 Seconds at the bottom) (0:30 Rest) 12 Drop Lunges per leg (45lb Plate) (0:30 Rest) 20-30 Banded Good Mornings (1:00)

Tuesday, October 6, 20202020-10-06T15:16:05-07:00

Monday, October 5, 2020

2020-10-05T16:24:10-07:00

Intervals: 6 - 7 Rounds (30 Min Cap) 250m Row (@ 2k Pace - 7-8 Seconds) 9 DB Deadlifts 6 DB Hang Squat Cleans 3 DB Thrusters (1:00 Rest Between Rounds)

Monday, October 5, 20202020-10-05T16:24:10-07:00

Sunday, October 4, 2020

2020-10-04T15:17:43-07:00

EMOM x 25 1) 10 Tempo Floor Press (4111) 2) 12 Romainian Deadlifts (Control Eccentric) 3) 15-20 Unbroken Russian Swings 4) 45 Second Arms Extended Plank 5) 20-30 Sit Ups

Sunday, October 4, 20202020-10-04T15:17:43-07:00

Saturday, October 3, 2020

2020-10-03T11:42:26-07:00

Team of 2 For Time 1 Round: 100 Jump Squats (Partner must hold wall sit) 40 Shoulder to Overhead (65/95) 80 Double Unders (Partner must have bar Overhead) (Rest 2:00) 2 Rounds: 75 Jump Squats (Partner must be in Wall sit) 20 Shoulder to Overhead (95/135) 40 Double Unders (Partner must have bar Overhead) (Rest [...]

Saturday, October 3, 20202020-10-03T11:42:26-07:00

Friday, October 2, 2020

2020-10-02T17:22:58-07:00

2 Rounds (Comp) 4:00 AMRAP 8 Double DB Clean and Jerks (35/50) 8 Chest To Bar Pull Ups 8 Box Jumps (2:00 Rest) 4:00 AMRAP 4 Devil Press (35/50) 4 Bar Muscle Ups 8 Box Jumps (2:00 Rest) (Fitness) 4:00 AMRAP 6 Double DB Clean and Jerks (20/35) 6 Pull Ups 6 Box Jumps (2:00 [...]

Friday, October 2, 20202020-10-02T17:22:58-07:00

Thursday, October 1, 2020

2020-10-01T16:20:12-07:00

Plyo: Alternating EMOM x 10 1) Seated Box Jump Build for Height but be safe Sets of 1-3 2) 3 Hop to Broad Jump + 3 Muscle Snatches Snatch: 60% of 1RM Every 2:00 x 8 1) 3 Hang Snatches w/4 second eccentric and 2 second pause in catch 2) 2 Low Hang Snatches w/4-6 [...]

Thursday, October 1, 20202020-10-01T16:20:12-07:00