COMPLETE

Wed, 10.28.20

Recovery Day A.MAP TRAINING @70-80% – sustainability Amrap 14 300m run 7 strict ring dips 14 box jumps (step down) 7 dB devils press Rest 5 min Amrap 14 50 Single Unders 50m farmers Carry (shuttlerH 5 deadlifts 275/ 183 50m shuttleRun 50 singles / B. Bent over barbell row 6 x 6 C. Front …

Wed, 10.28.20 Read More »

Tuesday, 10.27.20

A. Power Clean 1.1.1.1.1 from mid blocks (@ knee); to max weight for day  B1. Weighted Pullups ups 3.2.1 cluster; to max weight for day – no more than 3 working attempts B2. Ring support Hold x :15-:20 C. Repeats  1 pegboard accent  20 GHD Situps  3 clean and jerks @75% 40 double unders  500m row  …

Tuesday, 10.27.20 Read More »

Monday, 10.26.20

COMPLETE: A. OHS : 5RM + 1×5@90%  B. Tall Squat clean x 2 + Jerk; Every :90 x 10  / Conditioning:  A. 4 rds  10 cal assault bike  200m run  (6-8-10-12) Thrusters  (115/83-135/93-155/103-175/113) Bar facing burpees  – Weight increases on bar each round.  B. Bike  :40 hard / :20 easy x 5 min  Into 5 …

Monday, 10.26.20 Read More »

Saturday, 10.24.20

A. Deadlift: heavy single in 18 min. 3 attempts at anything above 90% B. 30-20-10 reps for time: Toes-to-bar Kettlebell lunge (yards)  W 24-kg kettlebells M 32-kg kettlebells – front rack holds B. 10 rounds: 440-meter bike sprint (c2) 1 legless rope climb (15 ft.) 

Friday, 10.23.20

COMPLETE:  Weightlifting:  A. SqT Snatch  Minutes: 0-3 : 5 squat Snatch @75%  3-6: 4 squat snatch at 77%  6-9: 3 squat snatch at 80%  9-12 3 Squat snatch at 83%  12-15 2 squat snatch at 85%  15-18 2 squat snatch at 87-88%  18-21 1 Squat Snatch 90% 21-25 AMRAP squat Snatch’s 90% target, 93% max  …

Friday, 10.23.20 Read More »

Wed, 10.21.20

Weightlifting Wed!! / A1. bench press : heavy 5, heavy 3, heavy singles A2. Superset: 10 pvc dislocates and 15 banded scap squeezes B1. Ring suppprt hold x :10-:15 B2. 15 ghd sit-ups X 5-6 sets C. MAP @70-80% AMRAP 12 5 strict hspu (deficit those who can but keep UB) 10 alt Pistols 15 …

Wed, 10.21.20 Read More »