2.11.19

Strength 15 Min EMOM Clean Min 1-5 3 Hang Clean + 1 Hang Squat Clean Min 6-10 3 Deadlift + 2 Hang High Pulls (AHAP-90%ish of your 1RM Clean) Min 11-15 1 Power Clean + 1 Squat Clean (not touch and go)

Wod 15 Min AMRAP 12 Sit-ups 9 Push Press 115/80 6 C2B Pull-ups CC: 3 Muscle-ups

Recent Posts

See All

3.8.21

A. Strength Front Squat 4 sets of 5 reps @ 75-80% of last weeks 3 rep B. Conditioning 14 minute AMRAP 500m row 10 Squat Cleans (135/95)(95/65) 50 Double-Unders

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r