A. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3’ between each round.
Read moreDT 11-09-17
A. 3’ EMOM Snatch push press + OHS x 3 reps B. 10’ E2MOM High Hang Snatch x 3 reps C. 3 RFT 50 DU 12 Hang Squat Snatch @50/35 9 strict pull up
Read moreDT 07-09-17
A. 20’ E2MOM (10 sets): Clean & Jerk *Sets 1-3 = 3 reps @ 70-75% *Sets 4-6 = 2 reps @ 80-85% *Sets 7-10 = 1 rep @ 90+% B. 3 RFT Run 400 Meters 10 Deadlifts @100/70 20 C2B 30 DU
Read moreDT 06-09-17
A. 20’ E2MOM (10 sets): Snatch *Sets 1-3 = 3 reps @ 70-75% *Sets 4-6 = 2 reps @ 80-85% *Sets 7-10 = 1 rep @ 90+% B. For time: 30 Box Jump-Overs @60/50 30 T2B 30 Thrusters @40/30
Read moreDT 05-09-17
A. 8’ E2MOM (4 sets): Back Squat x 6 reps @ 80-85% B. “Little Bear” 4 RDS for max weight of: Barbell Complex x 5 reps in a 5’ window The Barbell Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead
Read moreDT 04-09-17
A. Shoulder Press *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – 1 Rep *Set 7 – 1 Rep *Set 8 – 1 Rep Rest 2’ B. 4 RFT 40 DU 20 Wall Ball @9/6 10
Read moreDT 02-09-17
A. 10’ E2MOM (5 sets): Front Squat x 8 reps @ 60-65%. B. 21’ EMOM Minute 1 – 12 Wall Ball @12/9 Minute 2 – 30 DU + 10 Pull-Ups Minute 3 – 7 Burpee Box-jump over @60/50
Read moreDT 01-09-17
A. 20’ to find 1 RM DL B. 12’ AMRAP 12 American Swing @24/16 9 Goblet Squat @24/16 6 Burpees
Read moreDT 31-08-17
A. 6’ E2MOM (3 sets): High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch B. 6’ E2MOM (3 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch C. 6’ E2MOM (3 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch B. 9’ AMRAP 3 Power Snatches @60/40 6 Overhead...
Read moreDT 30-08-17
A. 20’ to find 1 RM clean B. 5 RFT: Run 400 Meters 8 Front Squats @90/65 Barbell originates from the ground – no racks.
Read moreDT 29-08-17
A. -5’ EMOM 1 Wall Climb + 10-second Hand Plank -every 30’’ for 2’ Hand Plank Shoulder Taps x 20 reps -5’ EMOM Wall-Facing Handstand Marching x 30 reps B. C. Every 8 minutes, for 16 minutes (2 sets) for times: Run 800 Meters 12 Toes to Bar 9 Bar...
Read moreDT 28-08-17
A. 6’ E2MOM (3 sets): 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch B. 6’ E2MOM (3 sets): 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch C. 6’ E2MOM (3 sets): 1 Snatch Pull + 1 Power...
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