A1. Close Grip Bench Press 8, 6, 4, 2 @ 30X0 A2. Bent Over Barbell Row 3.3.3 @ 21X2 A3. Weighted Hollow Rock 30-45sec w/ weight in hands + btw feet x4 B. 4RNFT: 12 Dual DB/KB Front Squat 45sec Wtd Plank 10/arm Alternating DB Curl *try to go a bit heavier than last week
A. Snatch High Pull.Muscle Snatch.Power Snatch 4 x 2.2.2 B. Strict Press 4 x 3-5 @ 3111 C. 3sets @ High Effort: -500m Row (fx: 400m Row) -15 Deadlift @ 135/93 (fx: 115/73, rtg: 155/103) -35 DU -12 HSPU (fx: ring pushups, rtg: 3″ deficit) -35 DU -15 Deadlift @ 135/93 3min rest 24min CAP
A. FT: -200m Run -1 Round Of Cindy -400m Run -2 Rds of Cindy -800m Run -3 Rds of Cindy -800m Run -3rds of Cindy -400m Run -2rds of Cindy -200m Run -1 Rd of Cindy
A1. Back Squat 3, 3, 2, 2, 2 @ 22X1 A2. KB Death March.KB Front Rack Walking Lunge 10.10 (5/leg death march into 5/leg walking lunge) B. 10min AMRAP: -3 Wall Walk Up -10 Ring Face Pulls -20sec Top of Dip Hold (on dip bars) -30m Farmers Carry – AHAP
A. Clean High Pull.Power Clean 4 x 2.2 B. Clean Grip Deadlift 4 x 2 @ 2111 C. 4RFT: -15 KBS -10 No Push Up Burpee -12 T2B -20/16 Cal Row S+S A. Power Snatch.Snatch Balance 1.1 – Build to snappy set B. Snatch Pull.Hang Snatch 4 x 1.1 Build from 75% C. Snatch 1 […]
A1. Close Grip Bench Press 9, 7, 5, 3 @ 30X0 A2. Bent Over Barbell Row 6, 5, 5, 4 @ 21X2 A3. Plank Seesaw x8-10 – slow and controlled x4 B. 4RNFT: 15 DB Front Squat – HEAVY 1min Plank Hold 15 DB Curl to Press
A. Muscle Snatch.Below Knee Muscle Snatch 4 x 1.3 B1. Seated (Bench) Behind the Neck Press 5, 4, 3, 2, 1 @ 31X1 B2. Chest to Bar Hold x30-45sec x5 C. 3x @ Hard Effort: -300m Row -15 HEAVY KBS -12 DB Push Press -9 V-Ups – 1min rest
A. 8 rds Sustained: 5 KB Snatch + 5 Thruster (Right Arm) 200m run 5 KB Snatch + 5 Thruster (Left Arm) 200m run B. Group Stretch
A1. Back Squat 3, 2, 1, 3, 2, 1 A2. Split Stance DB RDL x 6-8 @ 3111 A3. Side Star Plank x20-30sec/side B.10min AMRAP: -2 Wall Walk Up -8 Front Squat @ 155/103 -8/side Windshield Wipers -20m Mixed Grip Carry (1 Overhead, 1 Suitcase)
A. Clean Grip Deadlift 4x 3 @ 3111 B. 5rds w/ increasing intensity: -4 Below Knee Hang Power Clean ( tough weight but unbroken) -8 Burpee -12 T2B -18/15 Cal Ab