Tuesday 7.16.19

Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 3 reps Empty Bar On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 3 reps Empty Bar On the 2 min Marks B. 2 Rounds For time: Alternating Single Arm Dumbbell Power Snatch x 25 reps Dumbbell […]

Monday 7.15.19

Essentials A. Yearly Benchmark 15 min Shoulder to Overhead Find 1 rep Max B. 5 Sets Back Squat x 7,7,5,5,3 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as […]

Saturday 7.13.19

Essentials A. 10min EMOM Hang Power Snatch x 5 rep Empty Bar -rest 4min 10min EMOM Hang Power Clean and Jerk x 5 rep empty bar B. 15 min Every 30 sec Speed Deadlift x 1 rep 45-55% Fitness A. 10min EMOM Hang Squat Snatch x 1 rep 65-75% -rest 4min 10min EMOM Hang Squat […]

Friday 7.12.19

Essentials A. Yearly Benchmark ‘Amphibian’ For time: 750-650-550-450-350-250 Row for meters 200-400-600-800-1000-1200 Run for meters Fitness A. Yearly Benchmark ‘Amphibian’ For time: 750-650-550-450-350-250 Row for meters 200-400-600-800-1000-1200 Run for meters

Thursday 7.11.19

Essentials A. Teams of 3 to 4: 18 min AMRAP Hang Power Snatch x 10 reps Wall balls x 15 reps *waterfall style, one per working at a station and only progressing to the next if the person in front of you has cleared there station. B. Mobility Lizard x 1 min per leg Pigeon […]

Wednesday 7.10.19

Essentials A. 10 Sets Speed Front Squat x 2 reps 55% On the 90 sec Mark B. 21-15-9 For time: Hang Dumbbell Squat Clean Incline Push Up Fitness A. 10 Sets Speed Front Squat x 2 reps 55% On the 90 sec Mark B. 21-15-9 For time: Hang Dumbbell Squat Clean 50/35 Handstand Push Up

Tuesday 7.9.19

Essentials A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. For time Power Clean x 30 reps Fitness A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. For time Power Clean x 30 reps 70%

Monday 7.8.19

Essentials A. 4 sets Row x 3 min @30-35% max watt test Rest 2 min B. 5 Sets Strict Press x 5-7 reps + Seated Box Jump x 10 reps On the 2:30 min Fitness A. 4 sets Row x 3 min @30-35% max watt test Rest 2 min B. 5 Sets Strict Press x […]

Saturday 7.6.19

Essentials A. 4 Sets Bench Press x 10 reps Rest 30 sec Dual Dumbbell Bent Over Row x 10 reps On the 2:30 min B. 10min Emom Hang Power Snatch x 1 rep -rest 4 min- 10min Emom Hang Power Clean x 1 rep Fitness A. 4 Sets Bench Press x 10 reps Rest 30 […]

Friday7.5.19

Essentials A. 5 Sets Clean Deadlift From Blocks just above Knee x 5 reps Build weight Over the 5 sets On the 2 min Mark B. 10 Sets Speed Front Squat x 2 reps 50% On the 90 sec Mark C. 3 Sets Dual Kettlebell Front Rack Carry x 200 ft On the 2:30 min […]