January 2019

Front Squat

January 30, 2019

Build up to heavy 2
Then (85 % of 2)/2×2, (70% of 2)x4

For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (65% of 2)
5 Lateral over the bar Burpees
3 Chest to Bar Pull-ups

Hex Bar

January 29, 2019

build up to heavy 7THEN 4×4 16 Minute AMRAP8 Hex Bar Deadlift 8/8 1 KB Reverse Lunges16 KB Swings

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Hang Power Snatch

January 22, 2019

build up to heavy 5Then 6×2 5 Rounds for Time 4 Hang Power Snatch (80% of 5)5–10-15-20-25Toes to Bar20 Wallball

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Hex Bar

January 21, 2019

Build up to heavy 2THEN (90% of 2) 4×2 For Time: 1000m Row 3 Rounds:5 Hex Bar Deadlifts (80% of 2)10 DB Push up to Row 15 DB Push PRess

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Front Squat

January 18, 2019

build up to heavy THEN 3×4 2 Rounds for Time20 RDLs (65% of 7)20 Burpee Box Jumps20 Front Squats (65% of 7)

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20 Minute AMRAP

January 17, 2019

15 Ring Row 10 DB Push-up to Row 5 Knees to Elbows

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Power Snatch

January 16, 2019

build up to heavy 2THEN 90% 5×1 3 Blocks of 5 Minutes of Work / 5 Minutes of Rest I. 5 Minutes of Work50 Wall Balls 9 Power Snatch (60% of 2)9 Lateral Bar Burpees II. 5 Minutes of Work35 Wall Balls 6 Power Snatch (70% of 2)6 Lateral Bar Burpees III. 5 Minutes of […]

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Power Clean + Push Jerk

January 15, 2019

build up to heavy 1+1THEN (85% of 1+1) 3x 2+1 6 Rounds for Time7 Power Cleans (65% of 1+1)7 Toes to Bar7 Push Jerks7 Chest to Bar

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Hex Bar

January 15, 2019

build up to heavy 3 THEN 5×1 15 Minute AMRAP 3 Hex Bar Deadlifts (75% of 3)30/21 Cal Row3 Hex Bar Deadlifts 30 KB Swings

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