10-29-15

STRENGTH – Snatch 10 min EMOM 1-Squat Clean 1 Rack Jerk Loading should be around 60-70% of your 1 RM

CONDITIONING 12 min AMRAP 3 Wallballs 5 Double Unders 6 wall balls 10 doubles 9 wall balls 15 doubles 12-20, 15-25, 18-30, 20-35, etc…

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R