A. 12’ EMOM Alternating -5 Strict Supinated-Grip Pull-Ups -30” Hollow Body B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the weight...
Read moreDT 24-06-17
A. Take 12’ to build to today’s “heavy” Power Clean Drop back down to 65%, and then… Take 8’ to build to today’s “heavy” Clean B. For time: Run 400 Meters 30 T2B Run 800 Meters 30 T2B Run 400 Meters
Read moreDT 23-06-17
A. Take 15 minutes to build to today’s 1-RM Clean & Jerk (previously 9/6) B. Complete as many sets of the following interval until you complete 40 reps: 60 seconds of Clean & Jerk @60-70% Rest 60 seconds
Read moreDT 22-06-17
A. 12’ EMOM Alternating -30” Hollow Body -30” Superman Hold -30” Handstand hold facing wall -30” Plank B. 3’ AMRAP 3 Hang Power Clean 3 Front Squat 3 StOH WEIGHTS RX: 80/55 MASTER – SCALED: 60/35 EXPERIENCE: 40/25 6’ Rest repeat the same
Read moreDT 21-06-17
A. 16’ E2MOM (8 sets): 2 Front Squats + Jerk (pause at receiving position of jerk for 1-2 seconds before recovering) *Sets 1-2 – 70-75% of 1-RM Clean & Jerk *Sets 3-4 – 75-80% *Sets 5-6 – 80-85% *Sets 7-8 – 85-90% B. For time: 21 Back Squats...
Read moreDT 20-06-17
A. 20’ E2MOM (10 sets): Hang Clean + Clean Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+ B. B. 12’ AMRAP 40 Double-Unders 20/15 Hand-Release Push-Ups 15 American Swing @24/16
Read moreDT 19-06-17
A. 15’ E3MOM (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% Then One set of: Back Squat x Max Unbroken Reps @ 90% B.
Read moreDT 17-06-17
A. Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep Rest 2’ between sets B. 3 RFT 10 HSPU 20 Pull-Up 400 Meter Run
Read moreDT 16-06-17
A. Take 15 minutes and build to today’s 1-RM Snatch B. In a 5’ Time Cap: 500 Meter Row 400 Meter Run Push-Ups x Max Reps (in remaining time) Rest 5 minutes between sets, and complete a total of 3 sets.
Read moreDT 15-06-17
A. Snatch Barbell Warm-Up Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee Then 12’ E2MOM (6 sets): High Hang Snatch + Hang Snatch + Snatch B. 3 RFT...
Read moreDT 14-06-17
A. Take 15 minutes and build to today’s 3-RM Clean B. For Time 20 Burpees Over the bar 30 Pull Up 40 DL @80/50 100 Double-Unders 40 DL @80/50 30 Pull Up 20 Burpees Over the bar
Read moreDT 13-06-17
A. 12’ E2MOM (6 sets): Front Squat x 1 rep Build over the course of the six sets to today’s “heavy” Front Squat. B. 3RFT 30 Wall Ball @9/6 15 Pull Up 10 Power Clean @ 75% of 1-RM
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