Thursday, April 20, 2017

Wednesday, April 19, 2017

Thursday 4-20-17

BURPEES!!!

20-18-16-14-12-10-8-6-4-2

200 meter sprint between each round

Finisher: Row (500m split) 1:55/2:10

1:00 @ 30 spm 

1:00 @ 28 spm 

1:00 @ 26 spm 

1:00 @ 24 son

 

Tuesday, April 18, 2017

Wednesday 4-19-17

Body weight DT

5X

12 Deadlift

9 Hang Power Clean

6 Push Jerk

Scale: sqt cln+ pcln+jerk/3 x .85 = scale weight

Monday, April 17, 2017

Tuesday 4-18-17

Rowing technique and dampers

Row Sub 1:30/1:52 x 10 (maybe?)

Sunday, April 16, 2017

Monday 4-17-17

OTM X 12

3 Snatch grip Deadlift 

2 Hang Power Snatch

1 Squat Snatch

5 RFT

10 OHS 155/105

35 DU's

Thursday, April 13, 2017

Friday 4-14-17

3 Rounds

1:00 Back Squat 135/95

1:00 rest

1:00 Chest To Bar

1:00 rest

1:00 Power Snatch 135/95

1:00 rest

1:00 Dips

1:00 rest


Wednesday, April 12, 2017