Author Archives: admin

1/6 Squat snatch – 10 reps for quality @ 165lbs, rest as needed Like butter + EMOM x 16 Min 1 – 30 sec single unders Min 2 – 5 1-arm kb hang snatches + 5 1-arm KB thrusters @ … Continue reading →

12/31  TTTThrowdown 3+10 – snatch didn’t go great, was the biggest weakness, bike was ok, get sea legs under me and then pushed the middle. The box jump, well the box jump. My goal was to not let both the … Continue reading →

12/30 AMRAP 10 min @ 80% effort 15 cal row 15 cal ski 15 cal echo 124 rest 5 min AMRAP 10 min @ 85% effort 20 cal row 20 cal ski 20 cal echo 150 rest 5 min AMRAP … Continue reading →

12/26 EMOM x 6 Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark Even min – 8 bar facing burpees + AMRAP C2B until 30 sec mark 9-6-8-5-8-5 – burpee felt good, but just was … Continue reading →

12/20 (cyclical intensity) 2 sets for times 50 cal row 50 cal ski 50 cal echo *start second set at the 15 min mark on running clock 7:28 – 8:17 – i still do not feel great. So much congestion … Continue reading →

WICC debrief Workout #1 – bb complex and wall walk – 5 + 7 – I had a couple of mini goals here. They were either two always do 2 in a row fast and quick, even if i took … Continue reading →

12/10 Bench press 5 sets of 8, rest 2 min, same load across 185 + Front squat 5 sets of 6, rest 2 min, same load across 235* – did my first 2 sets at 245 and didn’t feel like … Continue reading →

12/5 Snatch waveload 1 rep each @ 145-155-165, rest 2 min after wave 1 rep each @ 155-165-175, rest 2 min after wave 1 rep each @ 165-175-185, rest 2 min after wave x 3 full waveloads (27 working reps) … Continue reading →

11/29 3 sets Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s ) Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M ) 40ft plank walk with feet on slider/towel (try to … Continue reading →

11/28 Snatch: Build to tough single in 8 min or less, no misses!  205 – very pleased with this as it’s good practice to get to a “heavy” load quickly, but also pleased because I felt like my back was … Continue reading →