Guest User 9/8/14 Guest User 9/8/14 Tues 9/9 A. Hang power clean, 10x1 @ moderate loads, begin a set every :60B1. Ring dips, 3x10-12B2. Wall walk, 3x3+4 rounds for time:10 pull ups12 box jump overs200 meter run Read More 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 Newer Posts Older Posts
Guest User 9/8/14 Guest User 9/8/14 Tues 9/9 A. Hang power clean, 10x1 @ moderate loads, begin a set every :60B1. Ring dips, 3x10-12B2. Wall walk, 3x3+4 rounds for time:10 pull ups12 box jump overs200 meter run Read More
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
