Guest User 9/7/14 Guest User 9/7/14 Mon 9/8 A. Snatch balance + 1 overhead squat, build to a max in 15:00+EMOM for 10:00evens- 3 TNG power snatches @ 65%odds- 40 double unders+AMRAP in 6:0012 thrusters (65/95)250 meter row Read More Guest User 9/4/14 Guest User 9/4/14 Fri 9/5 A. max out Friday+5 sets:200 meter sprint2:00 rest Read More Guest User 9/3/14 Guest User 9/3/14 Thurs 9/4 A. 1 squat snatch + 1 hang squat snatch, build to a max in 15:00+AMRAP in 7:0010 deadlifts (155/215)10 burpees over the bar250 meter row3:00 restAMRAP in 7:001 muscle up or 5 dips8 alternating DB snatches40 double unders Read More Guest User 9/2/14 Guest User 9/2/14 Wed 9/3 A. Back squat, 4-3-2-1, 2:00 rest between sets+EMOM for 15:001st min- 10 box jumps2nd min- 8 DB shoulder to overhead, heavy3rd min- 6 burpee pull ups+not for time:40 hollow rocks Read More Guest User 9/1/14 Guest User 9/1/14 Tues 9/2 A. 3 clean grip deadlifts, 2 hang power cleans, 1 split jerk, build to a max of the complex in 12:00B1. 4x1-arm overhead DB carry, down/backB2. TTB, 4x10+AMRAP in 8:0020 wall ball15 HR push ups10 power cleans (95/135) Read More Newer Posts Older Posts
Guest User 9/7/14 Guest User 9/7/14 Mon 9/8 A. Snatch balance + 1 overhead squat, build to a max in 15:00+EMOM for 10:00evens- 3 TNG power snatches @ 65%odds- 40 double unders+AMRAP in 6:0012 thrusters (65/95)250 meter row Read More
Guest User 9/4/14 Guest User 9/4/14 Fri 9/5 A. max out Friday+5 sets:200 meter sprint2:00 rest Read More
Guest User 9/3/14 Guest User 9/3/14 Thurs 9/4 A. 1 squat snatch + 1 hang squat snatch, build to a max in 15:00+AMRAP in 7:0010 deadlifts (155/215)10 burpees over the bar250 meter row3:00 restAMRAP in 7:001 muscle up or 5 dips8 alternating DB snatches40 double unders Read More
Guest User 9/2/14 Guest User 9/2/14 Wed 9/3 A. Back squat, 4-3-2-1, 2:00 rest between sets+EMOM for 15:001st min- 10 box jumps2nd min- 8 DB shoulder to overhead, heavy3rd min- 6 burpee pull ups+not for time:40 hollow rocks Read More
Guest User 9/1/14 Guest User 9/1/14 Tues 9/2 A. 3 clean grip deadlifts, 2 hang power cleans, 1 split jerk, build to a max of the complex in 12:00B1. 4x1-arm overhead DB carry, down/backB2. TTB, 4x10+AMRAP in 8:0020 wall ball15 HR push ups10 power cleans (95/135) Read More
