Oct
4

"Blast it!"

8 x 1
1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat

3 Rounds:  (17:00)
1/2 Rope Climbs
10 2-for-1 Wall Ball (mod is 20 regular wall ball)
Row 15/20 calories
15 OH Squats (65#/95#)
20 Plyo Lunges

Oct
3

"Franimal!"

21-15-15-9
Thrusters (65#/95#)
Pull Ups
KB Swings (53#/70#)
Sit Ups

Oct
2

"Kettle to the metal!"

Front Squat
5 x 3
Maintain 80-90% of 1RM.

3 Rounds:  (15:00)
10 each side KB Snatches (35#/53#)
9/12 Ring Dips (Rx is strict)
10 each side KB Clean and Jerks (35#/53#)
21 Box Jumps

Oct
1

"Make a break for it!"

3 Rounds:
12 Hang Power Snatch (65#/95#)
15 Box Jump-Overs

Then…

50 Burpees (mod is 35 reps)

Then…

3 Rounds:
15 Thrusters (65#/95#)
12 Pull Ups (RX is Chest-2-Bar)

Oct
1

"Dead on target!"

6 x 1
1 Thruster + 2 Jerks
Start at 60% of 1RM Jerk.

“Diane” (12:00)
21-15-9
Deadlifts (155#/225#)
HSPU

1 157 158 159 160 161 182

Facebook Auto Publish Powered By : XYZScripts.com