02.21.2018

1) Every 90 Seconds x 7 Sets: 1 Pausing Power Clean (Video) 1 Power Clean Set #1 –  1 Complex @ 63% of 1RM Clean Set #2 –  1 Complex @ 66% of 1RM Clean Set #3 –  1 Complex @ 69% of 1RM Clean Set #4 –  1 Complex @ 72% of 1RM Clean Set #5 –  1 Complex […]

01.20.2019

1)  EMOM  7 – 2 Power Snatches Set #1 – 55% of 1RM Snatch Set #2 – 60% of 1RM Snatch Set #3 – 65% of 1RM Snatch Set #4 – 70% of 1RM Snatch Set #5 – 75% of 1RM Snatch Set #6 – 75% of 1RM Snatch Set #7 – 75% of 1RM Snatch 2) For Time: 20 Burpee Box Jump Overs […]

02.19.2018

1) 4 Rounds, starting every 2:30 (10:00 Total): 5 Deadlifts (75%) 50′ DB Walking Lunge (50’s/35’s) 1 solid unbroken set of  Bar Muscle-Ups (no more than 5 each round) 2) 3 Rounds of AMRAP 4:00, Rest 4:00 Part #1 AMRAP 4: 27 Calorie Row, 27 Wallballs (20/14), 27 CTB Pull-Ups Rest 4:00 Part #2 AMRAP 4: 21 […]

02.16.2018

1) On the 2:00 x 6 Sets: 2 Front Squat + 4 Back Squats Set #1 – 70% of 1RM Front Squat Set #2 – 73% of 1RM Front Squat Set #3 – 76% of 1RM Front Squat Set #4 – 79% of 1RM Front Squat Set #5 – 82% of 1RM Front Squat Set #6 – 85% of 1RM Front Squat […]

02.14.2018

1) 3RM Bench Press 2) 21 Burpee Box Jump Overs (24/20) 9 Bar Muscle-Ups 15 Burpee Box Jump Overs (24/20) 7 Bar Muscle-Ups 9 Burpee Box Jump Overs (24/20) 5 Bar Muscle-Ups

02.13.2018

1) 3RM Push Press 2) For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Presses (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row

02.12.2018

1) EMOM 9 Minute 1 – 3 Cleans 75% of 1RM Squat Clean Minute 2 – 2 Cleans 80% of 1RM Squat Clean Minute 3 – 1 Clean 85% of 1RM Squat Clean Repeat this wave pattern for 2 additional rounds, for a total of 3 waves (9 minutes) 2) 21 – 15 – 9: Cleans (135/95) Ring Dips

02.10.2018

For Time: 17 Thrusters 17 Hang power cleans 17 Overhead squats 17 Power cleans 17 Front squats 17 Deadlifts 17 Back squats Men use up to 95 lbs, women 65 lbs. *Every minute on the minute, complete 3 burpees.

02.09.2018

1) For Time: 1000m Row 100 Double Unders 10 Rounds of “Cindy” 100 Double Unders 1000m Row That is all.  

02.07.2018

1) On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats Set #1 – 70% of 1RM Front Squat Set #2 – 73% of 1RM Front Squat Set #3 – 76% of 1RM Front Squat Set #4 – 79% of 1RM Front Squat Set #5 – 82% of 1RM Front Squat Set #6 – 85% of 1RM Front […]