Uncategorized

5/10/24 A. 10 min emom – 2 rep power clean and push jerk for technique and loading B. 7 rounds 7 clean and jerk 165 / 115 7 burpee pull ups – scale with burpee to target

5/9/24 A. 5 x 3 deadstop deadlifts B. Partner amrap 15 share 50 cals share 50 toes to bar

5/8 / 24 20 min amrap 10 calories 10 russian KBS 10 overhead squats 95 /65 Add 2 reps each round

5/7/24 A. 7 sets building as needed 2 push press + 1 split jerk B. Relay Race : amrap 12 – you go I go each 100m 100m run each 100m medball carry each 100m farmer carry each

5/6/24 800m run 60 double unders 40 wall balls 20 power snatch 95/ 65 400m run 20 power snatch 95/ 65 40 wall balls 60 double unders 800m run

5/3/24 3 rounds 500m run 500m row 50 double unders

5/2/24 a. 20 min emom odd – 100m run even : complex 3 deadlift 2 power clean 1 front squat ( squat cleaning your last power clean does not count as a squat ) build over the 20 min emom as needed B. Cash out – amrap 6 1 power clean – ideally use final

5/1/24 20 min amrap 10 HSPU or 10 2xDB push press 50 / 35 10 box jumps 24/20 10 cal machine ADD 2 reps / cals each round to all movements

4/30/24 A. Back Squat 7 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 7 B. 4 rounds eachPartner A : hanging L hold or knee tuck holdPartner B : 50 ft shuttle runthen switchImmediately into3 rounds each -50 ft farmer carry Kb / Db rest while partner worksImmediately

4 / 29 / 24 10 rounds – rest 1 : 1 with partner 200m row 5 thrusters 135 / 85