WWPF 0:00 – 8:00 1RM Snatch + Hang Snatch 10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps) 21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30...Read More
Strict Press: 15 minutes to Establish 1RM Max Effort L Sit: 3 x M.E. Then… For Time: 400m Run 30 Kb Swings, 70/53 15 HSPU 400m Run 30 Box Jumps, 24/20 15 HSPU 400m Run 30 Target Burpees 15 HSPU Read More
Back Squat 3 – 3 – 3 at 90% Then: 15 min EMOM 1st min Dbl KB Clean & Jerk (pick a weight you can keep moving with for 30-40 secs) 2nd min Side plank L 30 sec / side plank R 30 sec 3rd min Dbl KB Reverse Lunge Read More
9am – open gym 10am: NO OLY LIFTING 11am: Enduro 3 Rounds 800m Run 50 DU 25 Goblet Squats, 53/35 20 Toes 2 Bar 10 Shoulder 2 Overhead, 135/93 Read More
Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds Then…. 4 Rounds (1 minute of work, 30 seconds rest) Assault Bike, Cal Double Kb Rack Carry, distance Straight Leg Active Sit-ups Jumping Lunges Your Saturday Guest Coach Read More
WWPF 0:00 – 8:00 Establish a Max Hang Clean 10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway) (scale: burpee Pullup) *Each partner must do at least 1 RMU each round 24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5)...Read More
Press: 2-2-2 (90%) L Sit Hold: 3 x M.E. Then… For Time 400m Run 30 Pullups 25 Ring Dips 15 Deadlifts, 255/173 400m Run 15 Deadlifts 25 Ring Dips 30 Pullups 400m Run Read More
