Monday, 9/21 AMRAP 20 37/30 Calories, Row 30 Sit ups 60 Double unders Fx:90 Singles Tuesday, 9/22 3 Rounds Every 3:00 x 9 minites 20 Alt. single arm DB bench press 10 Ring Dips/bench dips CONDITIONING: AMRAP 12 3, 6, 9 and so on… Push Jerks Slam balls Burpees Bar[…]
Read More »Monday, 9/14 Bench Press Every 2:30 2 Waves 7-5-3 CONDITIONING: AMRAP 7 9 Slam balls Px:40/30 Fx:30/20 L:20/10 6 Ring Dips Fx:Bench dips Tuesday, 9/15 AMRAP 30 Row – Distance Px:250/200 Fx:200/150 L:150/100 50 Double unders Fx:75 Singles Echo- Calories Px:15/10 Fx:12/7 L:10/5 Wednesday, 9/16 Snatch 3 High hang power[…]
Read More »Monday, 9/7 Labor day Closed Tuesday, 9/8 Front Squats 2 waves of 7-5-3 Every 2:30 CONDITIONING: AMRAP 7 Max distance row Wednesday, 9/9 For Time 50-35-20 Double unders Fx:Singles x2 Hang power cleans Sit ups Bar load- Px:95/65 Fx:75/55 L:55/35 As soon as finish you have 5 minutes to establish[…]
Read More »MONDAY, 8/31 Cleans EMOM x 6 minutes 3 Squat cleans Build to your starting weight in workout. If can not squat clean, perform a power clean into a front squat. CONDITIONING: EMOM x 18 Minutes Minute 1: Calories, Row Px:20/15 Fx:15/10 L:12/7 Minute 2: 3 Squat Cleans Minute 3: Rest[…]
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