Dive Bar
Monday June 27, 2022 5 rounds 400m run 10 clean and jerks 135 / 95
Blog
Killer Instinct
Friday June 24th , 2022 AMRAP 6 15 snatch 15 wall ball rest 3 min AMRAP 4 10 snatch 10 wall ball rest 2 min AMRAP 2 6 snatch 6 wall balls Use 75 / 55 barbell for snatch
Split Jerk triples
Thursday June 23rd , 2022 A. Split Jerk 7 x 3 B. Partner amrap 10 synchro DB split jerk 8 R / 8 L 50 double unders – each at same time
Split Jerk triples Read More »
Deadlift max
Tuesday June 21st , 2022 A. Deadlift 5 – 5 across 3 – 3 -3 across 1 -1 -1 -1 building B. Partner AMRAP 12 50 cal machine 50 Kettlebell swings
Mike Tyson
Monday June 20th , 2022 5 x 2 min rounds rest 1: 30 3 power clean 6 push jerks 9 front squats max burpees in remaining time 155/105 barbell
Love Triangle
Friday June 17th, 2022 5 min amrap 9 toes to bar 36 dubs rest 3 min 5 min amrap 9 burpee to target 36 dubs rest 3 min 5 min amrap 9 toes to bar 9 burpees ( not to target )
Squat Clean triples
Thursday June 16 , 2022 A. Squat clean 3 – 3- 3 – 3 – 3 B. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest.
Squat Clean triples Read More »
Good-Night Push
Wednesday June 15th , 2022 2 rounds run 250m 25 push ups run 250m 20 ring dips run 250m 15 handstand push ups run 250 10 m handstand walk 25 minute cap.
Big Squatter
Tuesday June 14th , 2022 A. Back Squat 8 – 8 across 4 – 4 -4 across 2 – 2- 2- 2 building B. Partner relay 4 – 3 – 2 – 1 minutes on machine for max cals.
