Y’all! Just a quick post to let you all know that all of my programming has officially moved to Train Heroic! If you’re a member at Karhu here in Austin, TX, you will be able to find our programming on…
200930
200930 A. Clean and Jerk: 5×3@60, 3×2@70, 2×1@80 B. Sumo Deadlift: 10×3 – EMOM @ 80% C. AMRAP 15:Ski Erg 200mRun 200m
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200929
200929 A. EMOM x 10: 3 Front Squats @ 80% B1. 3×10/10: Single-Arm Dumbbell Bent RowB2. 3×10/10: Single-Arm Dumbbell Z-Press C. 10 Rounds for Max Reps:30s Assault Bike x Calories30s Rest30s Burpee Over Bar30s Rest
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200928
200928 A. Snatch: 5×3@70, 3×2@80, 2×1@90 B. Overhead Squat: 5×3 – 31X1 Tempo C. Snatch Deadlift: 5×3 – 41X1 Tempo D. 4 Rounds for Time: Row 250m 25 Barbell Thrusters @ 45/35# 25 Pull-Ups
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200925
200925 A. EMOM x 10: 4 Ring Muscle-Ups B. EMOM x 10: 7 HSPU C. 21-15-9-15-21: Wall-Ball @ 30/20# Deadlifts @ 225/155#
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200923
200923 A. Clean: 5×3@65, 3×2@75, 2×1@85 B. Jerk: 5×3 – GBF C. Clean Pull: 5×3 @ 105 D. AMRAP 10: Ski Erg for Calories
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200922
200922 A. EMOM x 10: 1 Back Squat @ 85% B. 5 Rounds: 0:30 Row x Calories0:30 Rest0:30 Burpee Over Bar0:30 Rest0:30 Toes to Bar0:30 Rest
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200921
200921 A. Snatch: 5×3@65, 3×2@75, 2×1@85B. Overhead Squat: 4×4 – 3333 TempoC. Snatch Deadlift: 4×4 – 3333 Tempo D. 3 Rounds for Time:Run 400m0:30s Handstand Hold100 Double-Unders
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coachwinchester 