Tuesday July 7 2020

BSG

A. Clean and Jerk; Work to a tough triple for the day

- all 3 reps must be done in under 1 min

+

9 Min AMRAP

12 S2OH 115/75

12 BFB

12 Calorie BIke

- rest 3 min

6 Min AMRAP

9 S2OH 115/75

9 BFB

9 Calorie BIke


- rest 3 min


3 Min AMRAP

6 S2OH 115/75

6 BFB

6 Calorie Bike

+

2 sets

Tall Kneeling Banded Hip Thrust 20 reps

- rest as needed

30 GHD Situps

- rest as needed


BSG Gas Tank

20 Minute Ski

  • walk 2 min

20 Minute Bike


BSG Strong As S***

A. Back Squat; 3 reps, x10 sets @ 85% + 10-20 pounds

B. Snatch; work to a tough triple for the day

C. Clean and Jerk; work to a tough triple for the day


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A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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