Monday, 1/18 For Time 3 Rounds 20/15 Calories, row Fx: 15/10 15 C2B Fx: Pull ups L:JC2B 15 S2OH Bar load – 115/85 95/65 75/55 15 minute time cap Tuesday, 1/19 Every :90 for 9 sets Back Squat 3,3,3,2,2,2,1,1,1 Build to a heavy for the day Do not exceed 85%[…]
Read More »Monday, 1/11 For Time 2000/1600m row Fx:1600/1200m 40 Pull ups Fx: Jumping PU 60 Thrusters 45/35 Fx:35/25 500/400m row Fx:400/300m 20 C2B Fx:Pull ups L:Jumping PU 30 Thrusters 95/65 75/55 20 minute time cap Tuesday, 1/12 EMOM x 21 minutes (7 RNDS) Min. 1: 15-18/10-12 Calories, Echo Min. 2: 5-6[…]
Read More »Monday, 1/4 For Time: 20 Power snatches 95/65 75/55 5 Burpees 15 Power snatches 105/75 85/65 10 Burpees 10 Power snatches 115/85 95/75 15 Burpees 5 Power Snatches 135/95 105/85 20 Burpees Tuesday, 1/5 3 Time Through AMRAP 3 20 Speed step ups 5 Goblet squats 10 OH Alt Lunge[…]
Read More »Monday, 12/28 Every 5 minutes x 5 rounds :30 side plank (each side) 10 Deadlifts 16 Alt. leg V-ups 20 Air squats Bar load – 225/160 165/115 If using DB for deadlift, perform a goblet squat for air squats. Tuesday, 12/29 Every 2 minutes x 10 Rounds HPS = Hang[…]
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