181208

Week 29: 181208 A. Every 30 Seconds x 20 Rounds: Odd Rounds: Deadlift: 10×1 – GBF Even Rounds: NG Bench Press: 10×1 – GBF B. For Max Reps: 1:30 ME Bar Muscle-Ups 1:30 ME Thrusters @ 95/65# 1:00 ME Bar

Posted in Uncategorized

181207

Week 29: 181207 A. Clean and Jerk: E90S 10×1 – Build B. AMRAP 20: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats 20 Calorie Row

Posted in Uncategorized

181205

Week 29: 181205 A. Back Squat: E4M 8@65, 8@70, 8@75, 8@80 B. Front Squat: E3M 5@60, 5@65, 2×5@70 C1. 5×13: Glute-Ham Raise C2. 5×13: Hanging Leg Raise

Posted in Uncategorized

181204

Week 29: 181204 A. Snatch: E90S 5×1 – Build B. Power Snatch: EMOM 5×1 – Build C. 40-30-20-10: Alternating Dumbbell Snatch @ 55/35# Walking Lunge (Unweighted) Double-Unders

Posted in Uncategorized

181203

Week 29: 181203 A. Back Squat: E3M 8@65, 8@70, 6@80, 6@85 B. Front Squat: E2M 5@70, 5@75, 5@80, 5@85 C1. 5×10: Weighted GHD Hip Extension C2. 5×10: Weighted GHD Sit-up C3. 5×5: Barbell Clean Shrug

Posted in Uncategorized

181130

Week 28: 181130 A1. Deadlift: 2×5, 3×3, 5×1 A2. Narrow Grip Bench Press: 2×5, 3×3, 5×1 B. For Time: 300’ Farmer Carry @ Dual 24/16 KB 20 Thruster @ Dual 24/16 KB 150 Double Unders 20 Thruster @ Dual 24/16

Posted in Uncategorized

181130

Week 28: 181130 A. Snatch Balance: 5×1 B. Snatch Push Press: 5×3 C. Snatch Press: 5×5 D. 4 Rounds for Time: 400m Run 15 Strict Pull-Ups 25 Kettlebell Swings @ 32/24

Posted in Uncategorized