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May 31, 2017

A) push press

5x5

B) EMOM 10 

Min 1: 100m buddy carry (partner A)

Min 2: 100m buddy carry (partner B)

C) 3 RFT

25 AbMat sit-ups 

20 KBS (53/35) *AMERICAN STYLE

15 front rack lunge (75/55)

May 30, 2017

A) snatch (every :90)

4x3 & 1x1

*concentrating on form and using a manageable weight. Hold for 2 seconds in the hole.

B) EMOM 8

min 1: :20 sec bike (HAM)

min 2: :30 sec L-hang

C) AMRAP 12

2 power snatch (75/55)

4 burpees

6 hollow rocks

8 wallballs (20/14)

10 Shoulder tap push ups (L/R = 1)

May 29, 2017

A) Back squats

5x5

B) EMOM 10

min 1: 20 sec row (H.A.M.)

min 2: 14 jumping squats

C) 3 RFT (13 min cap)

21 KBS (53/35)

15 T2B

9 Thrusters (75/55)

May 27, 2017

"MURPH"

May 22, 2017

Monday: Legs/MetCon

Tuesday: Shoulders/Legs/Core

Wednesday: Shoulders/MetCon

Thursday: Conditioning

Friday: Posterior chain/MetCon

May 20, 2017

A) teams of 3-4

Unison movements

May 19, 2017

Clean & Jerk

May 18, 2017

A) For time

75 DUs or 150 SUs

15 target burpees

20 box jump overs (20")

25 HSPUs

30 KBS (53/35)

75 DUs or 150 SUs

30 KBS (53/35)

25 HSPUs

20 box jump overs (20")

15 target burpees

75 DUs or 150 SUs

* cap = 25 min

May 17, 2017

A) Push Press

20 minutes to find a heavy set of 1. Record your weight.

B) EMOM 10

min 1: 8 (per arm) bent over KB rows (53/35)

min 2: 8 Scapula retraction pull-ups

C) 2 rounds

15-10-5

Deadlift (115/95)

lateral burpee over the bar

May 16, 2017

A) snatch

20 minutes to find a heavy set of 1. Record this weight for our new cycle.

B) EMOM 10

Min 1: 200m run

Min 2: 20 kip swings

C) AMRAP 7

10 Wallballs (20/14)

20 Medball sit-ups

30 DUs or 60 SUs

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