Olympic Lifting -3 Position Snatch (high hip + hang (knee)+ Low hang (below knee): work to a heavy complex -Power clean: 5 x 1 @ 90%+ Endurance 35 min AMRAP 500m Row 25 Box Jumps 400m Run 20 Pull-ups 500m Row 25 Jumping Squats, 45/33 400m Run 20 BurpeesRead More
“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk (For the 1 Firefighter that was killed by a man who jumped off...Read More
EMOM 15 Minutes Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then… 3 Rounds 100m Plate Pinch 35s/25s 300m Run 30 Wall BallsRead More
EMOM 10 MIN: 1 Clean + 1 Hang Clean + 1 Jerk Then… AMRAP 13 MIN 1 Power Clean, 135/93 3 Ring Pull-ups 6 Push-ups 9 Squats 2 Power Cleans 3 Ring Pull-ups 6 Push-ups 9 Air Squats 3 Power Cleans…. *Keep increasing power cleans by 1 rep every roundRead More
Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40-50% Then…. AMRAP 15 Minutes 10 Toes To Bar 20 Alt Devil Press 50/35 40 Double UndersRead More
Olympic Lifting -Snatch 2″off floor + Low Hang Snatch: work to a heavy -1 Clean Pull + 1 Clean & Jerk: work to a heavy Endurance AMRAP 32 MIN 600m Run or row 50 Air Squats 40 KB Swings, 53/35 30 Box Jumps, 24/20 20 SA KB Shoulder 2 OH, 53/35 1 Rope ClimbRead More
