Friday June 19, 2020

BSG

A. Back Squat; 10 reps @ 85-90% of Mondays heavy 10, x3 sets

B. EMOM x15 Min

1st; Deadlift; 4-6 reps, tough

2nd; Strict Press; 3-5 reps, tough

3rd; 50 Dubs

+

Row 500m

20 Wallballs; 20/14

20 Push Press; 95/65

- rest 3 min bet sets, x4 sets


BSG Gas Tank

45 Min AMRAP

Row 40/32 Cal

Bike 30/24 Cal

20 Burpees to 6" overhead touch

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Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

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