Monday, August 12, 2019

Monday, August 12, 2019

A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105

” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target

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Monday, October 1, 2018

Monday, October 1, 2018

A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 5 Seconds Down / 2 Second Pause in Bottom / 5 Seconds Up *
-> We are building on our previous Tempo Squats from 9/19/18 <-
- THEN -
B) "Yukon Express"
AMRAP 12 of:
5 OHS (115,85)
10 Front Rack Lunges (115,85)
15 Bar over Burpees

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