Wednesday 230621
Day 3 Wednesday 230621 A. EMOM 12:00 Min 1: skillwork Min 2: apparatus Min 3: skillwork Min 4: rest Rest to 15:00 then B B. AMRAP 15:00 nte 24/16kg 20 walking lunges 15 swings 10 hand release push-ups 30 sec goblet wall sit
Uncategorized
Tuesday 230620
Day 2 Tuesday 230620 Strength Day A. 8×3 bench press every 1:30 Sets 1-2 55% of 1RM Sets 3-4 65% of 1RM Sets 5-6 75% of 1RM Sets 7-8 85% of 1RM Rest to 15:00 then B B. For time 400m run 60 wallballs 400m run 30 thrusters 95/65 400m run 15 OHS 95/65
Monday 230619
Day 1 Monday 230619 A1. 3-5.3-5.3-5 T2B rest 10 sec at dots, rest TOM A2. 30 sec hollow body rocks into A3. 30 sec shoulder taps in FLR or Handstand, rest to 3:00 x 3 Rest to 13:00 then B B. 3 Rounds for Reps 1:00 shuttle runs 1:00 DB power snatches 50/35 1:00
Saturday 230617
Day 6 Saturday 230617 Coach's Choice. Classes 7, 8, 9am 10:00 amrap 15 in sync t2b 12 sync burpees to target 9 sync OHS Rest 5:00 For time Partners can rotate any time after run 400m partner sandbag run 20 dual db power cleans 30 dual db s2oh 40 dual db deadlift 50 reverse
Friday 230616
Day 5 Friday 230516 A. 1 complex every 90 sec x 5 Build every set 1 snatch grip deadlift 1 hang power snatch 1 hang squat snatch 1 OHS Rest to 10:00 then B B. AMRAP 30:00 200m farmers carry 24/16kg 5: lunge + lunge + burpee + pull-up/c2b/mu 5 squat snatch at 100%
Thursday 230615
Day 4 230615 A. 1:00 Max distance Rest to 5:00 then B B. For time Distance A x5, 2:00 rest Distance A x4, 2:00 rest Distance A x3, 2:00 rest Distance A x2, done C. Yoga
Wednesday 230614
Day 3 Wednesday 230614 SKILL DAY A. EMOM 12:00 Min 1: skillwork Min 2: apparatus Min 3: skillwork Min 4: rest Rest to 15:00 then B B. AMRAP 15:00 nte 135/95 10 deadlifts 10 push/split jerks 30sec wall sit 5 bar facing burpees
Tuesday 230613
Day 2 Tuesday 230613 STRENGTH A. BENCH PRESS 5×5 at 70-75% of 1RM from 230606 Bench every 2:00 Rest to 12:00 then B B. For Time 10-9-8-7-6-5-4-3-2-1 T2B 1-2-3-4-5-6-7-8-9-10 Front Squats 155/105
Monday 230612
Day 1 Monday 230612 A. AMRAP 7:00 12 alt DB hang clean & jerks 50/35 12 BJSD 24/20 24 du/48 singles Rest 3:00 then B B. EMOM 7:00 3-5 devil’s press 50/35 (yes 2 dumbbells) Rest 3:00 then C C. AMRAP 10:00 12 DB step-ups (single DB) 50/35 12 alt DB power snatch 24
