BP

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Overhead option: 1. Split Jerk Wave 3.2.1.3.2.1.3.2.1 2. Barbell Strict Press : 4-6 reps x 5-6 working sets 3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1 // Conditioning: “Jackie” 1k row 50 thrusters 45/33 30 pull-ups

Team Thursday A. Amrap 11 – alt 1:1 200m row 6 db burpee DL’s 50/35’s 8 db renegade rows ^ 10 wall balls Rest 3 min B. 8 min max cal c2 bike **swap whenever Rest 1 min C. 2 min max synchro burpees

Strength / WL Option: A. Back Squat Heavy 5 rep Heavy 3 rep Heavy singles **failure, not a target **20 min on clock A. Barbell Complex Hang Squat Clean + jerkHang squat clean + front squat + jerkHang squat clean + front squat + 2 Jerks**climb to max in <20 min B. Amrap 10 6 …

Wed, 02.08.23 Read More »

A. Skill Work: HS Balancing B. AMRAP 20 50 single unders 10 t2b 15 /12 cal c2 bike 15 pushups

A. “DT” 5 rds 12 deadlifts 155/103 9 hang power cleans 6 shoulder to overhead *12 min cap B1. Back rack RFE split squat x 6-8 each side B2. Banded side steps 30’ each direction X 4-5 sets

Weightlifting @ 9:30a A. 3 power cleans (singles)+ 2 front squats + jerk Every :90 x 5 + every 2 min x 7-10 /// Fitness @ 10:45a A. 1:30 on @80-85% / :30 easy x 3 sets per machine 1. Runner / bike (option) 2. Rower 3. Ski B. Tabata stations x 5 @ each …

Sunday, 02.05.23 Read More »

Performance A. 24-21-18-15-12-9-6-3Db thrusters 50/35’sPull-ups Fitness:A. Amrap 112.4.6.8 ladderWall ballPull-ups / ring rows // For all post conditioning Strength:A1. Bench press x 5A2. 5-7 slam ballsA3. Russian twist or kb windmills