• 110617 Friday “Tester #4″

    110617 Friday “Tester #4″

      Complete 5 rounds of A1/A2: A1. Front squat @ 3012; 3-5 reps. Rest 30s A2. Double arm dumbbell row @ 31×2; 5-7. Rest 2-3 minutes b/f returning to FS. Rest longer as the weight gets heavier! B. Tester: In 8 minutes complete max rep C2B pullups. Every time you come off the bar complete […]

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  • 110616 Thursday

    110616 Thursday

    A. Behind the neck press @ 2111; 6-8 x 3 with 2 minutes rest b/w sets for mobility. B. Power snatch: Build to a heavy double over 6 sets. No press outs! Rest 2 minutes b/w sets again focus on your mobility! C. EMOM for 8 minutes 2 Cleans @ today’s best power snatch weight […]

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  • 110615 Wednesday

    110615 Wednesday

    Complete 5 rounds of A1/A2. A1. Deadlift @ 2211; 4-6 reps Rest 30s A2. Dumbbell press @ 21×2; 4-6 reps. Rest 2 minutes. B. Complete 4 rounds of: 200m run 10 box jumps (24/20″) Note your time and rest exactly 1 minute rest (only rest after you complete the 4th round) Then, 4 rounds of: […]

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  • 110614 Tuesday

    110614 Tuesday

    Complete 3 rounds of A1/A2: A1. Lunge squat @ 2021; 8-10/leg. 30s rest b/w legs A2. Push-ups scaled to your ability (knees, DTUK, toes, rings) @ 3112; 4-8. Rest 60s. Complete 4 rounds of B1/B2: B1. Back squat @ 2011; 6-8 reps. Rest 30s. B2. Russian swings 8-12 reps. Rest 60s. C. Complete 3 rounds […]

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  • 110613 Monday: Tester

    110613 Monday: Tester

    A. Hang power snatch: 2-3 x 5. Rest 2 minutes b/w sets for mobility. B1. Ring rows @ 41×2; 4-6 x 4. Rest 20s. B2. Max double unders in 20s, x 4. Rest 40s. C. Tester AMRAP in 12 minutes of: 5 hang cleans (Use ~80% of last Mondays 5 rep NTE 135/95lbs) 20 double […]

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  • 110611 Saturday

    110611 Saturday

    Today” workout consists of 5 minutes of work, 5 minutes of rest for 5 rounds. (50 minutes) During the 5 minutes of work you will rotate through 5 stations working for 1 minute at each station. Note your reps at each station OR for each 5 minute round. During the 5 minute rest you will […]

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  • 110610 Friday

    110610 Friday

    Complete 3 rounds of A1/A2: A1.Barbell Reverse lunge @ 20×1; 6-8/leg. 30s rest b/w legs. 30s rest b/f A2. A2. Supinated narrow-grip (hands inside shoulders) chest-to-bar pull-up @ 21×1; 3-5 reps. If you can complete 5 C2B pull-ups @ this tempo then add weight. 60s rest b/f returning to A1. B. Spend 10 minutes practicing […]

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  • 110609 Thursday

    110609 Thursday

    A. Complete 5 Rounds of A1/A2: A1. Goblet squat @ 2020; 8-12 reps. 60s rest b/f A2. A2. Barbell narrow grip high pull @ 3112; 6-8 reps. 60s rest b/f A1. B. Foot drills C. Work through the following for 20 minutes: Cover 400m consisting of: 100m walk/EZ run, 100m run NTE 80% of all […]

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