Month: August 2018

Monday, August 6, 2018

Warm-up: 3×8 KB Front Squat – ascending weight 4×100′ KB Waiter Carry – HAP 3×10 Front Rack Step-up 16″ – ascending weight 3×5 1.5 Pause Front Squat – ascending weight 4×5 Front Squat – work up to 75%   Strength/Skill: Front Squat 7×5 @ 75% – EMOM   MetCon: 8 min. AMRAP 16 DU 8 […]

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Friday, August 3, 2018

Warm-up: 3×6 Jumping Lunge 8×1 Push Press – each set increase weight 5×1 Jerk Support – each set increase weight 4×2 Split Jerk – ascending, start at 55%   Strenght/Skill: Split Jerk 7×2 @ 85%   MetCon: Fran 21-15-9 9 min. cap Thruster 95/63 Pull-up 21-15-9 9 min. cap cal. Bike Air Squat w/Combo Punch

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Thursday, August 2, 2018

Warm-up: 3×8 Good Morning – progressing in weight each set 3×8 KB Front Squat –┬áprogressing in weight each set 4×3 20 sec. Elbow Plank + Down-dog Shoulder Stretch 3×12 DU 2×250/200 m. Row – 3 minute rest between. 2 minute 15 second cap per set   MetCon: for time RX+/RX 50-40-30-20-10 Sit-up 25-20-15-10-5 cal. Bike […]

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