15 min to Build to Heavy Snatch Then… DeJaVu 2017 As far as possible in 3 Minutes, 6 Minutes, Finish7 Ring Muscle Ups20 Burpee over box jumps 24/2030 Power snatches 115/7340 Toes to Bar800m Run *Rest 2 Minutes between each roundRead More
9am OLY 10:15am ENDURANCE 11:15am YOGA 18 Min AMRAP – OUTSIDE 100m Run 100m Farmers Carry, 70’s/53’s 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry *Continue this pattern until time runs out 18 Min AMRAP – INSIDE 10 Rounds 5 Burpees 10 Box Jumps 15 DB Snatches *Max Cal Bike or ski with...Read More
11 MIN AMRAP 100m Sled Pull 200m Run 11 MIN AMRAP 6 Single Leg RDL, 53/35 9 Single Arm Push Press, 53/35 12 Single Arm OH Lunge, 53/35 11 MIN AMRAP Ladder (3-6-9-12…..) Sandbag Cleans Toes 2 BarRead More
Power Clean Barbara 5 Rounds 1 Power Clean 185/133 20 Pullups 1 Power Clean 185/133 30 Pushups 1 Power Clean 185/133 40 Sit Ups 1 Power Clean 185/133 50 Air Squats *Rest 3 Minutes after each round. Each Round is a sprint. Total time includes 3 minute rest periods*Read More
Upper Body Last Week of Cycle: a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…… Hard Cindy-AMRAP 20 Minutes 5 Bar Muscle Ups (sub with 10 Pullups) 10 HSPU 15 Front Squats 135/93Read More
EMOM 10 Min 1 Snatch Pull + 2 Hang Snatch Then… For Time 800m Run 21 Hang Power Snatch, 95/63 12 Burpees over Bar 600m Run 15 Hang Power Snatch 12 Burpees over Bar 400m Run 9 Hang Power Snatch 12 Burpees over BarRead More
Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. Nasty Squirrels 3 Rounds 50 Air Squats 5 Rope Climbs 15′ 10 Hang Power Cleans 135/93Read More
