Friday August 14 2020


5 Sets For Times

50 Dubs

12 Hang Squat Snatches; 135/95

Run 200m

- rest 3 min bet sets


EMOM x15 Min

1st; Axle Bar Thruster; 4-6 Reps, you choose weight

2nd; GHD Situps 14-18 reps

3rd; Farmers Handle Deadlifts; 8 reps

BSG Gas Tank

5 Sets

Bike 15/12 Calories; rest 30 sec

10 Burpee Box Jumps; 24/20; rest 30 sec

Run 200m, fast; rest as needed

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per


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