A. Take 15 minutes to build to today’s 5-RM Shoulder Press B. 12’ AMRAP: 12 Power Cleans @60/40 12 Push Presses @60/40 12 Front-Racked Alternating Reverse Lunges @60/40 C. Tabata hollow/superman body
Read moreDT 13-05-17
A. Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs @60/50 30 American Swing @24/16 Run 400 Meters
Read moreDT 12-05-17
A. Build to today’s 2-RM… One and a Quarter Front Squat B. Take 15 minutes to build to today’s heavy: Power Jerk C. “CrossFit Open Workout 17.5” 10 rounds for time: 9 Thrusters (40/30 lbs) 35 Double Unders
Read moreDT 11-05-17
A. Every 2 minutes, for 36 minutes (3 sets of each): Station 1 – 5 Burpees + 15 American Swing Station 2 – Supinated-Grip Strict Pull-Ups x 10 reps Station 3 – 60 Seconds of Assault Bike (or Row) @ 85-90% effort Station 4 – Single-Arm DB Rows x 8...
Read moreDT 10-05-17
A. 20’ E2MOM (10 sets): 2 Clean Lift-Offs + 1 Clean Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+ B. For Time 21-15-9 Kettlebell Thrusters ( for each arms) Burpees
Read moreDT 09-05-17
A. 6’ EMOM Minute 1 – 10 Supine Ring Rows Minute 2 – 45“ Prone Plank Hold B. Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row 500 Meters 5 Clean & Jerks
Read moreDT 08-05-17
A. 10’ E2MOM 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 @ 85% B. 11’ AMRAP
Read moreDT 06-05-17
A. 5’ DU Practice B. 20’ E2MOM Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. C. For time: 15 Power Cleans @70/45 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips
Read moreDT 05-05-17
A. 12’ EMOM Snatch Push Press + Overhead Squat x 1 rep (pause for 2 seconds in the bottom position of the overhead squat) B. For max reps in 10 minutes: Row 1000 Meters Max Reps Wall Ball Shots @9/6 C. 3 RDS 1’ Hollow Body 1’ Rest
Read moreDT 04-05-17
A. Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep Rest 3 minutes between sets. B. 12’ AMRAP 18 T2B 12
Read moreDT 03-05-17
A. 10’ EMOM Power Jerk x 1 rep Build over the course of the 10 sets to today’s heavy single. B. 2 RFT 40 Calorie Row/30 Cal AB/SkiErg 30 Wall Ball @9/6 20 Box Jumps @70/60 10 Handstand Push-Ups Rest 4’
Read moreDT 02-05-17
A. Front Squat Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 70% Set 3 – 5 reps @ 75% Set 4 – 5 reps @ 80% Rest 2 ‘ B. Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6
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