Daily Archives: December 2, 2018

A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave. 215-245-275-235-265-315 B – Rear foot elevated split squats with back rack x 8/side, … Continue reading →

EMOM x 10 Odd min – Paused squat snatch x 1 Even min – Squat snatch x 2 (paused rep = 2 sec pause below knee. use same load for both parts, not maximal, tech work) 155 – these felt … Continue reading →

2 min window: 12 Thrusters @ 135lbs 6 Power Snatch @ 135lbs AMRAP BMU *1 min rest 2 min window: 12 Thrusters @ 135lbs 6 Power snatch @ 135lbs AMRAP BFB *1 min rest X2 6-3-1-dnf This workout kicked me … Continue reading →

4 sets 400m run, directly into 18-15-12 reps each Row Ski AB rest 5 min bt sets each 9:02 8:44 – pushed the bike a little harder and tried to tighten up transitions 8:47 8:44 + Face up GHD plank … Continue reading →