Archive for April, 2015

A) WU Hip Thrust Wall Press 3 x 10 B1) Deadlift @ 3121 5X5 rest 60 B2) Press @ 3020 5X5 rest 60 C1) Single Leg RDL @ 2020 3 X 8 rest 30 sec C2) DB Bench @2220 3 X 8 rest rest 60 D) For Time: 10 Wall Walks 20 Deadlifts 30 T2B […]

A) Mobility B) Footwork C) OH Squat 3 X 3 @3220 rest 2 min D) Snatch Balance  3 X 3 (hold bottom for 2 seconds) rest 2 min E) 12 Min EMOM Odd- Wall Ball (30 sec) Even – 1 – 5 MU

A) WU Super Front Rack 90/90 Tack and Floss Glutes/Hamstrings 90/90 B) Clean and Jerk (Pause in catch of Clean and Jerk for 2 sec each) 3 – 3 – 3 – 3 – 3 Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) 10 min AMRAP 400m Run […]

A) WU  (5 min) Band Walks Pull-aparts Goblet Squat 2 X 10 B1) Front Squat @ 3220 (tempo) X 5X5 rest 60 sec B2) Pull-ups @ 3022 5X5 rest 60 sec (20 min) C1) DB Split Squats @ 2020 3 X 8 rest 30 sec C2) DB Rows @ 2022 3 X 8 rest 60sec  […]

A) WU 5 min Turkish Get ups Burgener WU 6 min MOB B)20 min Snatch Complex (Power Snatch,Hang Power Snatch, High Hang Squat Snatch) Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) 7 min AMRAP 7 Hang Squat Snatch 50 DU’s D1) External Rotation 3 X 15 D2) […]

MOB/WU “Nicole” 20 min AMRAP 400 m run Max reps Pull-ups

Happy Birthday Coach Paul!!! Sushi? A) WU Hip Thrust Wall Press 3 x 10 B1) Deadlift @ 3121 5X5 rest 60 B2) Press @ 3020 5X5 rest 60 C1) Single Leg RDL @ 2020 3 X 8 rest 30 sec C2) DB Bench @2220 3 X 8 rest rest 60 D) 3 rounds for time: […]

A) Mobility B) Footwork C) OH Squat 3 X 3 @3220 rest 2 min D) Snatch Balance  3 X 3 (hold bottom for 2 seconds) rest 2 min E) 12 Min EMOM Odd – HS Walk or Wall Walk’s (30 sec) Even – 5 – 10 L Pull-ups

A) WU Super Front Rack 90/90 Tack and Floss Glutes/Hamstrings 90/90 B) Clean and Jerk (Pause in catch of Clean and Jerk for 2 sec each) 3 – 3 – 3 – 3 – 3 Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) 6 min AMRAP 5 Cleans […]

A) WU  (5 min) Band Walks Pull-aparts Goblet Squat 2 X 10 B1) Front Squat @ 3220 (tempo) X 5X5 rest 60 sec B2) Pull-ups @ 3022 5X5 rest 60 sec (20 min) C1) DB Split Squats @ 2020 3 X 8 rest 30 sec C2) DB Rows @ 2022 3 X 8 rest 60sec  […]