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 Quality;

50 Plank Jacks

:30 second plank

40 Situps

:30 second plank

30 V-Ups

:30 Second Plank


GAS TANK

Row 15/12 Calories, rest 2:30 bet sets, x4 sets

Row 15/12 Calories, rest 1:30, x3 sets

Row 15/12 Calories, rest :30 sec, x3 sets

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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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