Wednesday September 30 2020

Just a reminder.. if you can make tomorrow (Wednesday) a rest day and train Thursday, do that. There is no 7pm class tomorrow night.. but we WILL do what is posted below on Thursday


BSG

3 Sets;

Snatch Pull W/ 5 Sec Pause @ Knee; 5 TnG Reps; rest 1 min

Snatch Balance; 3 reps; rest 2 min

+

30 Wall Balls - rest 30 sec 15 Thrusters; 95/65 - rest 30 sec 3 Front Squats HEAVY - rest 3 min, x3 sets

+

20/16 Calorie Bike

20 Hang Power Cleans; 135/95

8/5 Ring Muscle Ups

- rest 2 min

20/16 Calorie Bike

16 hang Power Cleans; 155/105

8/5 Ring Muscle Ups

- rest 2 min

20/16 Calorie Bike

12 Hang Power Cleans 185/125

8/5 Ring Muscle Ups

- Rest 2 Min

20/16 Calorie Bike

8 Hang Power Cleans 205/135

8/5 Ring Muscle Ups


GAS TANK

8 Sets

Run 800m

- rest as needed between sets

-- this is the last week of this progression

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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

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

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