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101518-101918

October 14, 2018

 

Monday 101518


Strength

Front Squat

2×4 @ 79%
2×3 @ 84%
2×2 @ 90%

 

Workout

For Time: 
2k Row 
150 Double Unders 
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

 

Tuesday 101618

 

For Time: 
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Lateral Bar Burpees
30 Double Unders

 

2 Rounds

50 AbMat Sit ups

50 Supermans

 

Wednesday 101718

 

Strength/Barbell Skill

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest

You have until the 15 minute mark to hit 3 singles at your last weight or heavier

 

Workout

3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

 

Thursday 101818

 

Gymnastics 

5 Rounds Not For Time

5 Pull Ups

3 Chest To Bar

1 Bar Muscle Up

 

 

AMRAP 12: 
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row

Continue adding 3 Reps

 

Friday 101918

 

Strength

Build to a Heavy 5 Rep Power Clean

 

Workout

AMRAP 3:
9/6 Calorie Row
9 Power Cleans (115/80)

 

Rest 3 Minutes

 

AMRAP 3:
9/6 Calorie Row

7 Power Cleans (135/95)

 

Rest 3 Minutes

 

AMRAP 3:
9/6 Calorie Row
5 Power Cleans (155/105)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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