Clean and Jerk 10 reps. Clean and Jerk 3 reps. Snatch 10 reps. Snatch 3 reps. Repeat all four sets. Notes: Take as much rest as needed between sets. Maximize loads at each set … [Read more...] about Wednesday 021127
Clean
Sunday 021201
Snatch 1-1-1-1-1 reps Three round for time of: 15 Dips 15 Power cleans Glute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes … [Read more...] about Sunday 021201
Sunday 021124
For time: Powerclean 21 RM weight (weight you can lift 21 reps but not 22) 50 sit-ups Powerclean 18 reps same weight as above 50 sit-ups Powerclean 15 reps same weight 50 sit-ups Powerclean 12 reps same weight There is no rest here other than the sit-ups. Relative to the powerclean the sit-up is a rest. Move deliberately, and with control from one exercise to the next. Perform … [Read more...] about Sunday 021124
Tuesday 021126
Complete as many rounds in 20 minutes as you can of: 20 RM load Power clean, 15 reps 400 meter Run … [Read more...] about Tuesday 021126
Monday 021118
Run one minute turn around and run back. "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Notes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make … [Read more...] about Monday 021118
Sunday 021110
Wall Ball, 1 minute Rest Three to five round for time of: 3 Rope climbs 10 Power Cleans Rest Wall Ball, 1 minute … [Read more...] about Sunday 021110
Monday 021111
For time: 21-18-15-12 reps of: Clean and Jerk: 1/2 body weight … [Read more...] about Monday 021111
Tuesday 021112
Snatch 1-1-1-1-1 reps Rest Three rounds for time of: 20 Push-ups 10 Squat cleans Glute Ham developer Medicine Ball Throw Sit-up: 2 minutes … [Read more...] about Tuesday 021112
Thurday 021031
Wall Ball 30 seconds Rest 30 seconds Wall Ball 60 seconds Rest 60 seconds Wall Ball 90 seconds Rest 90 seconds Wall Ball 120 seconds Complete as many rounds in 20 minutes as you can of: 2 Rope climb 10 Walking lunges 1/2 Body weight Clean and Jerk, 10 reps … [Read more...] about Thurday 021031
Sunday 021027
Clean and Jerk 1-1-1-1-1 reps Three round for time of: 1 Rope climb 10 Push press Kettle Bell Swing, 2 minutes … [Read more...] about Sunday 021027