4.19.18

A. Olympic Lifting

10 minutes

Work up to a heavy 3 Power Clean + 2 Front Squats

B. Conditioning

21-15-9

Overhead Squats 115/80 Toes-to-bar

Intermediate Option

15-12-9 reps for time of:

Overhead squats 95/65 Toes-to-bars

Beginner Option

15-12-9

Overhead squats 45/35 Sit-ups

0 views0 comments

Recent Posts

See All

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

370

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

520

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

580