Monday September 28 2020

BSG

A. Squat Clean; 4 Singles @ 83-97% of 1RM; rest as needed

B. Back Squat; 3, 2, 1; rest 2-3 min bet sets

+

24 Dubs

12 C2B Pull-ups

6 Power Snatch; 115/75

- rest 1 min bet sets, x6 sets

+

Every 2:00 x3 Sets

10 BFB + 16 OHS; 95/65


GAS TANK

Bike 5 Min

- rest 4 min

Bike 4 Min

- rest 3 min

Bike 3 Min

- rest 2 min

Bike 2 min

-- all bikes should be @ 10 Min Pace

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Monday October 19 2020

BSG A. Squat Clean; EMOM x8 min, 2 reps no TnG - build from light to moderate, not HEAVY B. 1 1/4 Front Squat; 3 reps, every 90 sec x10 sets @ 45-60% + 14 Min AMRAP 10 Wallballs; 30/20 12 T2B 14 2OH 1

Friday October 16 2020

BSG 60 second bike - rest 3 min, x5 sets + 4 sets Row 500m 9 OHS 155/105 7 Push Press; 155/105 5/3 RMU - rest 2 min bet rounds -- vary order each round

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