Month: February 2019

Walking Lunges from rig to rig and back, 5 rounds Every 3 minutes complete 1 walking lunge set from the rig to the other rig

Bench Press, 10-8-6-4-2, Every 90Progressive Overload 7 RFT, 22 min cap 12 HRPU9 Kip Swings6 KBS Complexes (1 Overhead + 1 Eye level = 1

1 Snatch + 1 OHS @70% of snatch if you can OHS that weight(increase 1 OHS each minute) 15 min cap “Death By” 21-15-9, For

Deadlift, 7×2, @70% EMOM 5min AMRAP 1 Deadlift (add 1 every round) (use weight from above)5 Burpees to Target Hang Semi Squat Clean, 5×3, EMOM

Back Squats, 10×2, 60-65% EMOM5s neg – 2 sec pause – Explosive Drive Up 20 min AMRAP 1 Rope Climb (add 1 every round)6 DB

Battle of the Sexes 12 Min AMRAP of: 12 Left Arm DB Snatches 50 ABMAT Sit-Up 12 Right Arm DB Snatches 50 Double Unders Another

Every 2 minutes complete:Strict Pull Ups 2-4-6-8-10OHS 10-8-6-4-2 22 Min Ladder1 Snatch (135/95) (increase by 1 every round)2 Pull Ups (FB: c2b) (increase by 2)3

Every 2 minutes complete, Back Squats, 5×8 @55-60%DB Seated Arnold Press 2-4-6-8-10 (40/20) For Time, 15 minute cap30 Burpees20 KBS (70/50)5 Rope Climbs20 KBS30 Burpeesthen

Partner Alt Rounds, 40 Min Row 1K 6 Rounds10 Back Flys 10 Chest Flys Row 2K 6 Rounds10 DB Bentover Row (50/30) holding 210 Def

VLOG 002https://youtu.be/vCTqdWA10YY Every 2 minutes complete:Deadlifts, 5×3, 80-85%Strict HSPU, Max Set 19 Min AMRAP 20 Wall Balls (30/20)12 Kip Swings5 Deadlift (315/225) (heavy)then 3 Min