March 2013

        7×2 pause at the knee snatches heaviest possible 3 sets of weighted pull ups, strict pull ups, max set of kipping pull ups each set consists of not coming off the bar. 3 sets of weighted ring dips, strict, max set of kipping.   Tabata Something Else! complete 32 intervals of […]

        Tabata Something Else! complete 32 intervals of 20 seconds of work followed by 10 seconds of rest for the following: pull ups push ups sit ups air squat

        7 min amrap 3 toes to bar 3 clean and jerks (135/95) 6 toes to bar 6 clean and jerks 9 toes to bar 9 clean and jerks and continue up the ladder by 3’s until time expires Remember come at 4 30, 530 and 6 30 for the fun!!!

                7 min amrap 3 toes to bar 3 clean and jerks (135/95) 6 toes to bar 6 clean and jerks 9 toes to bar 9 clean and jerks and continue up the ladder by 3’s until time expires Remember come at 4 30, 530 and 6 30

Rest day

Goat day OTMx20 even goat 1 odd goat 2

3 rounds for time 15 hang power cleans (135/95) 15 Burpees rest 5 to 10 minutes 5 rounds for time 35 double unders 200m run  

1. Work up to a 1RM push jerk 2. 2 sets of max rep push ups 3. OTM 12 minutes Even 5 HSPU Odd 1 to 3 muscle ups

1.1rm back squat 2. Emom 7 mins 2 pause front squats 70% 3. 3×20 Speed dead lifts 4. 8rft 8 wall ball (20/14) 8 box jumps (20/24)

1. Work up to a 1RM Back squat 2. 8 rft 8 wall ball (20/14) 8 box jumps (24/20)