March 20 2020

BSG

A. :90 sec AMRAP Squat Clean and jerk @80% of 1rm

  • only 1 set

+

6 min AMRAP

6 Burpee

6 Power Snatch 135/95

36 Dubs


  • rest 2 min

6 Min AMRAP

6 BFB

6 Front Squat 135/95

6 BJO


  • rest 2 min

6 Min AMRAP

6 Burpees

6 S2OH 135/95

36 Dubs


  • rest as needed

Back Squat

10, 10, 8, 8; rest as needed between sets; build as possible from 70%


BSG Gas Tank

3 RFT

Bike 5/4 Cal

Ski 5/4 CAl

Bike 10/8 Cal

Ski 10/8 Cal

Bike 15/12 Cal

Ski 15/12 Cal

  • reset your monitor at the start of each round

BSG Strong as S***

A. Squat Clean; 3 reps; all singles, x5 sets @70-75%; rest 2 min

B. 5 sets

  1. Seated Box Jumps (high); 4 reps; rest 30 sec

  2. Deadlift; 5 reps TnG, tough; rest 2 min

C. Deadlift; 20 reps @ 50% 1rm, x2 sets; rest as needed

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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

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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