Monday June 29 2020

BSG

A. Clean + Clean + Front Squat + Jerk; build from 70%, x5 total sets; rest 2 min

B. Back Squat; work to a heavy set of 6

C. EMOM x12 Min;

1st; Double Under; 40 Reps

2nd; Snatch; 3 reps, no TnG @65-75%

+

For Time;

21-15-9

Ski Calories

Sumo Deadlift High Pulls; 75/55

C2B Pullups

+

2 sets;

Single Arm Plank; 30 sec/side

- rest as needed

Banded Face Pull; 20 reps

- rest as needed


BSG Gas Tank

3 RFT

Bike 5/4 Calories

Row 5/4 Calories

Bike 10/8 Calories

Row 10/8 Calories

Bike 15/12 Calories

Row 15/12 Calories

  • reset monitor each round (13 Min Time Cap)

BSG Strong as S***

A. Back Squat; 5 reps, x7 sets @ 80% of 1rm

B. Clean + Clean + Front Squat + Jerk; build from 70%, x5 total sets; rest 2 min

C. EMOM x12 Min;

1st; Double Under; 40 Reps

2nd; Snatch; 3 reps, no TnG @65-75%



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Saturday September 19 2020

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