Monthly Archives: September 2019

AMRAP 12 min 12 chest to bar pullups 25ft HS walk 8 bar facing burpees 25ft HS walk then from min 12 to min 18 6 min to find a shoulder to overhead double from rack 3+12+13 195 Knowing the … Continue reading →

Prone scap swimmers x 45 sec continuous movement Teacup rotations with change plate x 3/direction/arm Bottoms up KB hang snatch x 5/side rest as needed x 2-3 sets One of the first times that teacup rotations cause minimal pain or … Continue reading →

Part 1: Frustratingly Slow vs Pump City For time:  3 rounds:  8 DB power clean 50/35# 12 kipping hspu … 3 rounds  8 DB power clean 12 strict hspu … 3 rounds: 8 DB power clean 72 hs walk (12 … Continue reading →

AB 3 min @ 150 watts AB 3 min @ 200 watts AB 3 min @ 250 watts done + Row 250m @ <1:40/500m pace, rest 45 sec 1:38.3 avg pace into 5 rounds for time @ open effort 10 … Continue reading →

30 strict pullups for time 2:12 10 sets of 3 – had 18 right around 1 min mark  + A1 – Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 90 sec 10/6/4 … Continue reading →

Open Workout 17.5 (with DBL DB’s @ 50/hand) 12:58 – Except with DB’s – brought my DB’s with me and figured this would be a good and easy one to do. Doing this with DB’s was a huge game changer … Continue reading →

Find a tough below knee hang squat snatch single Clean crisp 195 – not so clean crisp 205 + Open workout 17.3 117 No fitter than in 2017….just kidding. I know I broke up c2b big time and had I … Continue reading →

Part 1: A. Squat snatch; accumulate 4-8 singles @75+% 1rm; rest as needed 175-185×4, 195×3 B. Squat clean and jerk; accumulate 4-8 singles @75+% 1rm; rest as needed 225×4, 245×1 C. Back squat; 3×3; rest as needed 275-285-295 Part 2: … Continue reading →

30 sec row 30 sec rest 30 sec AB 30 sec rest 30 sec ski 30 sec rest x 10-12 (start moderate and pick up pace for each every 3 sets as comfortable pushing on row and bike with knee) … Continue reading →

Ring MU warmup Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep  (https://www.youtube.com/watch?v=mjwrrFzWwcM) Really liked this one but I can never ever come close to looking like David Durante so I hate seeing … Continue reading →