Clean ladder
2 /20/24 a. 10 min emom 1 squat clean + 1 front squat building b. amrap 12 1 – 2 – 3 – 4 – etc power clean front squat box jump 30 / 24
2 /20/24 a. 10 min emom 1 squat clean + 1 front squat building b. amrap 12 1 – 2 – 3 – 4 – etc power clean front squat box jump 30 / 24
2/19/24 3 rounds 500m run ( if its raining , do 30 / 25 cal bike or Ski instead ) 500m row 50 double unders 50ft handstand walk
2 / 16 / 2024 5 rounds for time 20 DB step ups 24 / 20 ( one DB in front rack ) 50 / 35 16 DB snatch 12 HSPU ( scale with 12 DB press each hand , seated )
Stairway to heaven Read More »
2 / 15 / 24 20 min EMOM ODD : 100m run Even : 3 heavy power clean
Run and Heavy power clean Read More »
2 / 14 / 24 Every 6 minutes for 30 minutes 30 cal row 20 thrusters 75 / 55 10 burpees over the bar score time for each round
2/13/24 A. Back Squat 8 x 3 first rep pause 3 seconds build every 2 sets B. Partner amrap 12 rotate full rounds 8 toes to bar 30 double unders
Back squat triples Read More »
2 / 12 / 24 20 min amrap 10 deadlifts 135 / 85 10 Box jumps 10 Cal machine Every round add 2 reps for each movement.
2/9/24 AMRAP 20 100m run 2 wall walks 3 front squats 155 / 105 Every round add 100m run , 2 wall walks and 3 front squats ( no rack on front squat )
2/8/24 3 x 5 deadlift building 3 x 3 deadlift building 3 x 1 deadlift building Cash out 7 min amrap 7 plate ground to overhead 45# 7 burpees to plate
2/7/24 AMRAP 25 100m farmer carry 10 cal bike 250m medball run 25 cal machine 400m run 40 double unders If its raining sub 100m farmer carry with 10 DB strict press sub 250medball run with 25 wall balls sub 400m run with 14 strict pull ups
MonoStructural circus Read More »