Category

TOD
Training of the day! A. 20 Alt. Windmills B. EMOM 10 1 Cutis P! (Power Clean, Lunge, Lunge, STOH) Start @ 35% Clean and Jerk and increase each round C. AMRAP 16 12 STOH 115/75 12 Wallball Sit Ups 12 Alt KB Snatch 55/35
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Training of the day! A. 5 mins planks B. EMOM 10 :45 ME Thrusters 45/34 on ODD Mins :45 ME Box Jump Overs 24/20 Score is total reps. Rest 10 Mins C. EMOM 16 :30 ME DU on ODD Mins :30 ME Burpees on EVEN Mins Score is total reps.
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Training of the day! A. For form: 20 TGU B. For time! 50 Deadlift 95/65 400m Run 40 Front Squat 400m Run 30 HSPU 400m Run 20 Snatch 400m Run 10 OHS 400m Run
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Training of the day! A. 100 Partner WB Sit Ups B. 3 mins on, 1 mins off for 5 rounds: 3 Push Ups (from deficit if possible) 5 Wallball 20 DU C. For time: 50 Seated Strict Press 40 KBS 30 Box Jump 20 Burpees 10 Burpee to Candle Sticks
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Training of the day! A. EMOM 10 10 Pull Ups or 10 mins practice on pull ups, kip, or butterfly. B. Every 90 seconds for 10 rounds. Row 250m C. AMRAP 15 1 Muscle Up 1 Clean and Jerk @70% 2 MU 2 C & J 3 MU 3 C & J ect ect
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Training of the day! A. For form! 40 Windmills! B. 4 rounds for Reps! 1 min ME T2b 1 min ME HSPU 1 min ME Hang Squat Cleans 135/95 or 45% ME Clean 1 min ME DB Snatch 1 min ME DU Rest 3 mins between rounds
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Training of the day! A. 5 mins of planks B. AMRAP 12 7 Back Squats 135/95 (40% BS) 2 Shuttle Sprints (blue to blue is 1 rep) 7 Shoulder to OH 135/95 (40% BS) C. For time: 3k Row or Run
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Training of the day! A. 30 Muscle Ups for time. Or, 10 mins MU practice. B. For time: 21-15-9 Alt. KB Snatch Lateral Bar Burpees Rest 2 mins 15-12-9 Alt. KB Snatch Lateral Bar Burpees C. For time: 21 Deadlift 155/105 75 DU 15 DL 50 DU 9 DL 25 DU
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Training of the day! A. 4×10 Goblet Squat with Press out B. EMOM 8 1 Double Bear Complex @ 55% ME Clean and Jerk 1 Rep = PC,PC,FS,FS,PP,PP,BS,BS,PP,PP C. For time: Run 400m 50 Box Jump Run 400m 50 KBS 70/45 Run 400m 50 WB Run 400m 50 WBSU Run 400m 50 Burpees!
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