by Sham | Oct 11, 2021 | Uncategorized
Monday 20 rep max Push Press rest then 6 Rounds for time: 9 Wallballs (20lbs/14lbs) 5 Push Press (135lbs/95lbs) Tuesday EMOM for 30 mins: 2 Snatches Every 5th min rest and add weight Wednesday For time: 30/25 Calorie Assault Bike 150 Double Unders 30/25...
by Sham | Oct 4, 2021 | Uncategorized
Monday EMOM for 16 mins 1 Squat Clean 2 Push Press 3 Burpees Use your 10 rep max weight No Jerks! Accessory Work EMOM for 10 mins 20 Heavy Russian Kettlebell Swings Tuesday EMOM for 34 mins: 1 Power Snatch 1 Squat Snatch Every 6th min rest and add weight...
by Sham | Sep 29, 2021 | Uncategorized
Monday 15 rep max Push Press rest then AMRAP in 13 mins: 10 Toes to Bar 14 Dumbbell Lunges (50lbs/35lbs) Tuesday For time: 1-2-3-4-5-4-3-2-1 reps of: Squat Snatches (135lbs/95lbs) Bar Muscleups Wednesday For Time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (225lbs/155lbs)...
by Sham | Sep 20, 2021 | Uncategorized
Monday In a 15 min window: Build to a 10 rep max Push Press rest then AMRAP in 9 mins of: 15 Wallballs 10/8 Calorie Assault Bike Tuesday for time: 1 Power Snatch (135lbs/95lbs) 1 Squat Snatch 1 Overhead Squat 1 Bar Muscleups 1 Power Snatch 1 Squat Snatch 1 Overhead...
by Sham | Sep 13, 2021 | Uncategorized
Monday In a 15 min window: Build to a 3 rep max Push Press rest then 6 Rounds for time of: 7 Thrusters (95lbs/65lbs) 14 Calorie Row Tuesday AMRAP in 12 mins 1 Power Snatch (135lbs/95lbs) 1 Hang Power Snatch 1 Squat Snatch 1 Hang Squat Snatch 3 Bar Muscleups ...
