Wednesday July 15 2020

BSG

3 RFT

20/16 Calorie Bike

20 Burpee to target

20/16 Calorie Row

  • rest 4 min bet rounds

+


EMOM x15 Min

1st; Bar Muscle Up; 2-4 Reps

2nd; Strict HSPU 6-8 Reps

3rd; Partial DB press; 6-8 reps


BSG Gas Tank

3 RFT

20/16 Calorie Bike

20 Burpee to target

20/16 Calorie Row

  • rest 4 min bet rounds

BSG Strong as S***

A Back Squat; 5 reps, x7 sets @ 10-20lbs heavier than last weeks

  • finish up with some light stretching. This squat cycles almost done!

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Friday October 23 2020

BSG A. Behind the Neck Split Jerk; 10 Minutes to find 10 1RM B. Split Jerk; 8 min to find 1rm C. Push Press; 6 min to find 1rm + EMOM x20 Min 1st; 6-10 Power snatch 115/75 2nd; 6-10 Bench 65-70% 3rd;

Wednesday October 21 2020

BSG A. Power Snatch EMOM x9 Min 3 sets 3 reps 3 sets 2 reps 3 sets 1 rep + 1 Min AMRAP 25FT HS walk 5 DL 315/205 AMRAP Strict HSPU remaining time - rest 1 min bet sets - - scale to 2 Wall climbs if no

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