Monday August 17 2020

BSG

A. EMOM x16 Min

Hang Snatch + Snatch + OHS

- no TnG, 60-70%

+

3 RFT

21 C2B

15 BFB

9 DL 315/205

+

C. 3 sets

Barbell Back Racked Box Step up 16 reps, 8/leg; 20" box for everyone

- rest 30 seconds

25 T2B For Time

- rest 3 min


GAS TANK

3 Rounds for max calories

2 Min Bike for calories

- rest 15 seconds

1 Min Plank Hold

- rest 15 seconds

1 Min wall sit

- rest 15 seconds

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Wednesday November 25 2020

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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