Fitness: A.) 5×5 Double KB FS B.) 7 min AMRAP 1 KB F. Squat + 1 KB Push Press Run to grass and back 2 KB FS + 2 KB PP Run 3 KB FS + 3 KB PP And so on… Performance: A.) Front Squat 5×3 gradually add weight – no misses B.) 7 min AMRAP 1 Front Squat + 1 Shoul-to-OH (135/95) Run to grass and back 2 FS + 2 STO Run 3 FS + 3 STO And so on… Competitor: A.) Front Squats 5×3 gradually add weight – no misses B.) 7 min AMRAP 1 Front Squat + 1 Shoul-to-OH (185/125) Run to grass and back 2 FS + 2 STO Run 3 FS + 3 STO And so on… C1.) 3×15 GHD’s C2.) 3×15 Back extensions -Results to comments! Read more
Fitness: A.) EMOM – 7 min. 2 Clean and Press each arm or DB KB B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Heavy Russian KB swing Performance: A.) EMOM – 7 min. DL + Clean and Jerk – add weight at own discretion B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Hang Power Clean (155/105) Competitor: A.) EMOM – 7 min. DL + Clean + 2 jerks – add weight each set if possible – B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Hang Power Clean (205/135) C.) 3×10 deficit Deadlifts (stand on plate) Read more
6:00 PM KB CLASS A. 6 RDS – 10 DBL KB SWINGS B. 5 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEATRead more
Fitness: A.) EMOM – 10 min. Odd – 5 Ring rows / 5 Push up Even – Sprint Grass and back B.) 18 min AMRAP w/Partner You go I go (1 round) 6 Pull Ups 12 Air Squats 6 Box Step Ups (24/20) 6 Burpees Performance: A.) EMOM – 10 min. Odd – 3 Strict PU / 1 MU Even – Sprint to grass and back B.) 18 min AMRAP w/Partner You go I go (1 round) 6 C2B 6 Pistols (3 each leg) 6 Box Jumps (24/20) 6 Burpees Competitor: A.) EMOM – 10 min. Odd – Strict MU’s (2/1) Even – Sprint to grass and back B.) 18 min AMRAP (w/partner or indv) 2 MU 4 Pistol (4 each leg) 6 Box Jump (30/24) 8 Burpees C.) Work up to a 3 rep max TNG power snatch, then do 2 more sets at 10-20 less pounds Focus on movement efficiency....Read more
