Friday July 10, 2020


A. Back Squat; 4 reps @ 85-90% of Monday's Heavy, x4 sets


2 Rounds @ gamepce

6 Power Cleans

15 BJO

6 Sandbag OverShoulder

40 Dubs

- rest 4 min, x3 sets

-. goal is to mirror times from last week, this time for 6 total rounds


30 ft Lunge

15 Pullups

15 DB Squat

12 C2B Pullup

15 DB Squat


- rest 4 min, x2 sets

** scale this to your divisions standards on pullups

BSG Gas Tank

For Time

Run 1,000m

Ski 1,000m

Row 1,000m

BSG Strong as S***

Last week of Squatting!

A. Back Squat; 9 Reps, x4 reps @10-20lbs heavier than last week's

B. Power Clean; 1 Rep every 20 seconds @ 75%, x12 total reps

C. Bench Press; tough triple

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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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