Thursday, August 17, 2017

Clean and jerk
2@60%
2@65%
2@70%
1@75%--5 sets

Front squat
5@70%--3 sets

Then:

10 chest to bar pull ups
10 front squats 165/110
10 burpees

3 rounds for time

If time:
Snatch
2@60%
2@65%
2@70%
1@75%--5 sets

Wednesday, August 16, 2017

So....some of us have been wanting to flip a tire before the weather got bad....

Teams of 3 (or whatever--we always make something work!)

50 tire flips (all members help flip)
After each flip, all members perform 5 tire jumps then
Perform 5 push ups with hands on the tire
Every five minutes all members perform a 400 m run

Wear black clothes--the tires are messy!

Should be fun--hope to see a bunch of you tomorrow!

Tuesday, August 15, 2017

Hang power clean
3 @ 70%--3 sets

Clean pull
3 @ 80%--3 sets

Back squat
5 @ 75%--3 sets

4 X :20 seconds, :10 seconds off
Sit ups
Deadlifts 155/105
Sits ups
Deadlifts 155/105

Complete all 4 sets of one movement before moving on to the next.

Monday, August 14, 2017

EMOM--8 minutes
3 power cleans+3 front squats+3 push jerks 135/95

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Chest to bar pull ups
Max calorie row in time remaining
Rest 4 minutes

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Toes to bar
Max calorie row in time remaining
Rest 4 minutes

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Pull ups
Max calorie row in time remaining

Sunday, August 13, 2017

Hang power snatch 3 @ 70%--3 sets

Snatch pull 3 @ 80%--3 sets

Overhead squat 3 @ 70%--3 sets

Then

21-15-9
Sumo deadlift high pull 95/65
Push press 95/65
Bar over burpees

Thursday, August 10, 2017

Clean and Jerk

70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1

Clean Pull

110% x 2 - 4 sets

Front Squat

85% x 4 - 5 sets

Then

500 meter row
12 burpees
21 box jumps

3 rounds for time


Wednesday, August 9, 2017

30 snatches for time @ 115/75

Then

In teams of three
Complete 10k row
Team mates switch every 250.
For time