Month: September 2018

40 Min EMOM with a twist every 5 minutes Every Minute complete: 1 Semi Squat Clean (185/125) 2 Deadlifts 5 Push Ups Complete the above

Part A: Calories + KBS = rep goal Round 1 = Rep Goal (30/25) 1 Min Max Calorie Row + 1 Min Max KBS (50#/35#)

Front Squats 5×4, 75%, Every 2 min rep 1: Slow down and up rep 2: Normal down, Slow up rep 3: Slow down, fast up

Push Press 2×3, no % 3×2, increase load 4×1, Increase load Every Min 6 Rd EMOM work for 40 sec each minute rest for 20

For Time – Chipper – 40 min cap 9 people start here 2,000/1,500  Meter Row 30 Semi or full Squat Snatches (135/95) 3/2.5 Mile Bike

Back Squats 5×4, 75%, Every 2 min rep 1: Slow down and up rep 2: Normal down, Slow up rep 3: Slow down, fast up

Semi Squat Clean & Jerk 7×1, no%, every 90 sec 10 Min AMRAP  7 Kip Swings 7 Box Jump Overs (30/24) 7 HRPU 3 min

Part 1- 3 min cap  For Time 30 Wall Balls (20/14) 20 Kip Swings 10 SDHP (95/65) rest with remaining time if you don’t complete

Front Squats 4×4, 65% every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus on

Snatch Balance + 2 OHS = 1 set 5 Sets Every 90 Sec Off Racks For Time (Amanda) 12 min cap 9-7-5 Pulls Ups Dips