Monthly Archives: December 2018

EMOM x 10 Odd min – 12 wallballs @ 30lbs Even min – 4 burpee bar MU Pretty good feel here + EMOM x 8 Odd min – 12 toes to bar Even min – 25DU + 30ft HS walk … 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 This was really good stuff – inchworm for 40ft sucked, really tried to over-exaggerate handstand position + 10-12 … Continue reading →

5 min AB 3:30 @ 350 watts 90 sec kick at end (rest 2 min) 5 min row 3:30 @ 1:50/500m 90 sec kick at end (rest 2 min) 5 min ski 3:30 @ 1:55/500m 90 sec kick at end … Continue reading →

A1 – 1-arm DB strict press x 5 + 10 TNG push presses, rest 30 sec bt arms 55-55-55-50 A2 – Plate pinch carry 60ft, break at 30ft turnaround point, rest 90 sec x 3-4 sets done B – BB … Continue reading →

A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave. 245-265-295-255-285-325 B – Rear foot elevated split squats with back rack x 8/side, … Continue reading →

EMOM x 10 Odd min – Squat clean from blocks x 1.1 (rest 10 sec bt reps, work around 225-235) Even min – Ring MU x 3-4 unbroken reps for quality 235 – felt good, quick through pull and squat … Continue reading →

For time 5 legless rope climbs 3:45 Goal was to do a rep every 45s. The rope descent was not very good, just need to keep doing work on that. Was afraid of blowing up. (rest 1 min) For time … Continue reading →

4 sets 600m run, directly into 18-15-12 reps each Row Ski AB rest 5 min bt sets each 9:23 9:25 9:02 8:45 Had a pretty good warm up going into today so that’s not the reason for the improving times. … Continue reading →

A1 – 1-arm DB strict press x 4 @ best weight from last week + 6-8 TNG push presses, rest 30 sec bt arms 4+8 x 4 sets A2 – Plate pinch carry 50ft, break at 25ft turnaround point, rest … Continue reading →

A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave. 215-245-275-235-265-315 B – Rear foot elevated split squats with back rack x 8/side, … Continue reading →