Monthly Archives: December 2018

A – Squat snatch triple without dropping the bar, find a max load in a 5 min window from empty bar rest 1 min @ 6 min mark, start 3 rounds for time 16 OHS @ 135lbs 8 ring MU … Continue reading →

Dynamic running warmup + Run 200m progressive intensity, rest walk 2 min x 2-3 + 800m @ 85%, rest 4 min 3:26 600m @ 88%, rest 3 min 2:28 400m @ 91%, rest 2 min 1:33 200m @ 94%, rest … Continue reading →

For time 10 squat clean thrusters @ 155lbs 20 box jump overs @ 24in 30 chest to bar 40 wallballs 150 DU’s 40 dbl DB front squats @ 50/hand 30 toes to bar 20 box jump step downs @ 24in … Continue reading →

HS walk skill Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards) Fingertip walk from quadruped x 5/side Inchworms x 40ft done + Partner assisted HS kick up into lean into pirhouette/walk – 12 reps for quality, rest as … Continue reading →

A – Front squat waveload – 3,2,1. rest 3 min 305-320-340 + TTT comp tester For time: 18 pullups 3 cleans @ 185/125 12 CTB 3 cleans @ 185/125 6 BMU 3 cleans @ 185/125 18 pullups 2 cleans @ … Continue reading →

I really prioritized a great warm up today – did a 20 minute amrap – warm up of movements I feel I should have some decent volume in that don’t necessarily need to be in every week progressions – (ie … Continue reading →

HS walk skill Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards) Fingertip walk from quadruped x 5/side Inchworms x 40ft + 12-14 ‘reps’ of wall walk into lean away and controlled pirhouette after 1-2 steps, rest as needed … Continue reading →

5 min AB 2 min @ 350 watts 2 min @ 400 watts 60 sec kick at end (rest 2 min) 5 min row 2 min @ 1:50/500m 2 min @ 1:45/500m 60 sec kick at end (rest 2 min) … Continue reading →

HS walk skill Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards) Fingertip walk from quadruped x 5/side Inchworms x 40ft + Partner assisted HS kick up into lean into pirhouette/walk – 10 reps for quality, rest as needed … Continue reading →

A – Front squat waveload – 4,2,1,4,2,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave. 255-275-305-265-295-335 B – Back rack split squats x 6/side x 3 sets, rest … Continue reading →