Tuesday June 16, 2020

BSG

A. Snatch Pull + 3 Hang Snatch; work to a max

+

For Time

100/80 Calorie Bike

* every 10/8 Calories You Must stop and perform 3 Burpee ; 30/24

- rest 5 Min


For Time

3 RFT

16 DB Power Cleans; 50/35

32/26 Calorie Row


- rest 5 min


Hang Squat Clean; 4 doubles @75% or better with 1 min rest between sets

+

Front Foot Elevated Split Squat (45# Plate); 8-10 reps/leg, x3 sets


BSG Gas Tank

Row 5 Min @ pace you can sustain for close to an hour

Row 18 Min @ 30 Min Time Trial Pace

Row 5 Min @ pace you can sustain for close to an hour

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Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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