Wednesday, June 13, 2018

Wednesday, June 13, 2018

A) Back Squat
4-8-4-8-4-8
4's Are across
8's Are ascending in weight

 - Then -

" Speed Boat "
3 Rounds:
30/21 Calorie Row
25 Wallballs (20/14)
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

" SWEAT " (6AM, 9AM, 6PM)
Teams of 2
AMRAP 25:
12/9 Cal Row
6 Burpees To Plate
200m Run
* Partners alternate full rounds *

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Sunday, June 10, 2018

Sunday, June 10, 2018

" SWEAT " (8AM ONLY)
3 x 7 Minute Rounds
1) 1,000m Row - Max wall balls in remaining time
2) 800m Run - Max plate ground to overhead in remaining time
3) 500m Row + 400m Run - Max burpee box jumps in remaining time
* Rest 2 minutes between rounds *

A) Strength Complex
Establish a heavy complex of:
3 Front Squats + 2 Push Press + 1 Thruster
- Then -
B)  " Hops "
50 Burpee Box Jump Overs For Time
RX - 24/20

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Wednesday, June 6, 2018

Wednesday, June 6, 2018

A) Back Squat - 3x10 @ 70-75% Across
 - Then -
B) Push Press - 4x6 @ 70-75% Across
- Then -
C) " Capacity "
For Time:
21-15-12-9-6-3
KBS (53,35)
Burpees

" SWEAT "
Deck-O-Cards
Number represents repetitions  (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 200m Run

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