Tuesday Oct 1
Power Clean On the 1:30 x 6 Sets: (9:00 Total) 1 Clean Pull 1 Power Clean 1 Low-Hang Power Clean Sets 1-3: 60-63-66% of 1RM Clean ...
Monday Sept 30
Snatch Technique : On the 1:30 x 5 Sets 2 Snatch Balances Metcon "Snake Bite" 12:00 time cap 21-15-9: (9:00 cap on part A, after this...
Saturday Sep 28
For Time (10 Minute Cap): 25' Double Dumbbell Front Rack Walking Lunge (50's/35's) 3-6-9-12-15-18-21: Strict Handstand Push-ups Teams of...
Friday Sep 27th
"Gut Feeling" AMRAP 16 12 Hang Power Cleans (155/105) 12 Burpee Box Jump Overs (24/20) 12 Push Jerks (155/105) 12 Bar Muscle-ups 3 Sets...
Thursday Sep 26
Active Recovery Option A: at a moderate pace. 25 Minutes For Quality: 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups 600 Meter Run Option...
Wednesday Sep 25th
Front Squats On the 2:00 x 5 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70%...
Tuesday Sep 24th
Use one running clock for all pieces. Part A (On the 0:00): Bike + Strict Handstand Push-ups Part B (On the 15:00): GHD Sit-ups +...
Monday Sep 23rd
Snatch Complex (10 minutes total) Every 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set 1: 60% Set 2: 65% Sets...
Saturday Sep 21st
"Mighty Ducks" (Team Version) Teams of 3 For Time (30 Minute Cap): 60 Clean and Jerks (135/95) 400 Meter Team Run 40 CTB 400 Meter Team...
Friday Sep 20th
Handstand Push-up Stamina 4 Supersets: 10 minute time cap 15 Weighted AbMat Sit-Ups Max Strict Handstand Push-ups Rest 1:00 between Sets...
