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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BSG A. 3 Clean and 1 Jerk; 60% 65% 70% 75% 80% then, hit a max B. Front Squat 70% x 4, 75% x 4, 78% x 4, 4RM + 3 Sets Deadlift; 15 reps 225/155; no rest 15 HSPU - rest 1 Min 6 DL 315/225; no rest 50ft

Tuesday November 23 2020

BSG A. Power Clean; 3 reps @ 75%, x5 sets B. Push Press; 5x5 @ 75% + EMOM x21 Min 1st; Row 8/6 Calories + 4 Burpee Over Rower 2nd; :30 sec AMRAP T2B 3rd; 30 Dubs + 6 Alt DB snatch + For Time 5 Sets of

Monday November 23 2020

Today starts a new training cycle that will lead us right into end of January/early February. Today starts the first day of some of our Lactic Endurance training (aka that really f**king hurt). Guys,

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