Monthly Archives: July 2020

Easy bike, 10 min + Unloaded glute airplanes x 3/side x 3 sets, pause at end range each direction + Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 6/direction/leg x 3 … Continue reading →

For Time:  9 Squat Cleans @ 185lbs 27 Pistols  7 Squat Cleans 225lbs 21 Pistols  5 Squat Cleans 245lbs 15 Pistols  10:16 – the 225 barbell was much slower than I wanted, had a plan for the 245 and was … Continue reading →

AB 60 cals @ 300-350 watts rest 3 min x 3 4:24-4:16-4:23 + Planche lean with active shoulders and midline x 30 sec, rest 30 sec Sandbag bear hug good mornings x 6-8, rest 30 sec Single arm DB farmer … Continue reading →

A – Hang squat snatch x 1/Snatch balance x 1/OHS x 1 – new complex every 3 min x 5. during rest times, accumulate some straight arm banded lat pulldowns and scap circles from standing with arms at sides and … Continue reading →

tttTD (s2O/frontsq/BJO) 5 front squats @ 205 – This would be a scenario where a redo would be done. I was so worried about getting out of breath from the front squat to the box jump over that I over … Continue reading →

For time 8 rope climbs on short rope (the one that doesnt hang all the way to ground) 16 bar MU 32 C2B pullups 64 heavy cable DU’s 10:44 – first off I babied my hands quite a bit and … Continue reading →

AMRAP 30 min @ 65-70% aerobic effort AB 15 cals, smooth 10/direction banded pallof presses from horse stance 10 empty bar alternating split stance good mornings AB 15 cals, smooth 10/side 1-arm BB javelin press 10 empty bar snatch grip … Continue reading →

A. 3 rounds each for time – 25ft handstand walk + 10 ttb 35-32-34 B. on original write up you had Assault bike 3 min @~10 min TT wattage 20 burpees @100 rep pace (6″””” reach) rest 2 min Assault … Continue reading →

A. squat snatch emom 145 across B. for time – 10 row cals + 10 front squats @ 185, rest 1 min 10 bike cals + 10 deadlifts @ 225 41 & 46 D, E, F 15 strict hspu + … Continue reading →

Broken AMRAP 2 min on, 30 sec rest x 8 5 chest to bar pullups 5 dbl DB front squats 25 DU’s (pick up where you left off) 17 even – 3 in the first round but never quite could … Continue reading →