by Sham | Dec 21, 2021 | Uncategorized
Monday Week 3 Day 1 20 rep Backsquats rest then 10 Rounds for time of: 3 Thrusters (135lbs/95lbs) 7 Toes to Bar Tuesday EMOM for 20 mins: 2 Strict Pullups 4 Pushups 6 Alternating Dumbbell Lunges (50lbs/35lbs) Wednesday Week 3 Day 2 10 rep Backsquats rest...
by Sham | Dec 13, 2021 | Uncategorized
Monday Week 2, Day 1 20 rep Backsquats rest then 10 Rounds for time: 3 Front Squats (135lbs/95lbs) 2 Jerks 4 Toes to Bar 1 Bar Muscleup If you don’t have Bar Muscleups complete 6 Toes to Bar. Tuesday AMRAP in 15 mins of: 10/8 Calorie Assault Bike 30 Double...
by Sham | Dec 6, 2021 | Uncategorized
Monday Week 1, Day 1 20 rep Backsquats then EMOM for 20 mins: 1 Squat Clean 1 Jerk -Pick your own weight -Every 5th minute add weight -No rest minutes Tuesday Every 2 mins for 30 mins: 0:00-10:00 (5 rounds) 10/8 Assault Bike Calories 10 Burpees 10:00-20:00 (5...
by Sham | Nov 28, 2021 | Uncategorized
Monday 15 Rounds for time of: 4 Deadlift (135lbs/95lbs) 4 Hang Power Clean 3 Front Squat 3 Jerk Tuesday AMRAP in 12 mins of: 1 Power Snatch (135lbs/95lbs) 1 Burpee 1 Squat Snatch 1 Burpee Wednesday For time: 10 rounds of: 12 Toes to Bar 25 Double Unders...
by Sham | Nov 22, 2021 | Uncategorized
Monday 4-8-12-16-12-8-4 reps of: Pullups Dumbbell Power Clean and Jerks (50lbs/35lbs) Dumbbell Squats Tuesday AMRAP in 16 mins of: 8 Toes to Bar 4 Deadlifts (185lbs/135lbs) 30 Double Unders Wednesday For time: 4 rounds of: 15 Wallballs 5 Overhead Squats...