Month: August 2016

RUN-OHS-BJ

PREP #4 STRENGTH/SKILL Split Jerk; 2 reps; rest as needed X7 THEN… 5 rounds 200M run 10 OHS (95/65, GPP: 115/75) 20 Box Jumps (24/20)

THRUSTER-TTB

PREP #2 STRENGTH/SKILL Hang Power Clean; 5,4,3,2,1; rest as needed THEN… Rx 15,12,9,6,3 Thrusters (95/65) 30,24,18,12,6 Abmat Situps GPP 15,12,9,6,3 Thrusters (95/65) Toes to Bar Cashout: Wall Sit (GPP: While holding a platein lap 25lb+); Max Hold; rest 60s X2

ROWING IS ENJOYABLE

PREP #1 STRENGTH/SKILL A. Front Squat; 4X4; rest 2min (all 4 sets at the same weight. Shoot for failure on set 4) B. Pullups; 6-8 controlled reps; rest as needed X4 THEN… 500-400-300-200-100M row rest to work is 1:1 CASHOUT: Tabata KB Snatch for max reps; Alternate arms each interval so 4 sets left arm …
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BURPEE-BJO

PREP #1 STRENGTH/SKILL Every 90s for 12min 3 Power Snatch THEN… 8min AMRAP 1 Burpee 1 Box Jump Over(24/20) 3 Burpees 3 Box Jump Overs 5 5 … etc. CASHOUT: For calories+reps :45s Airdyne :45s DB Thrusters (35/25)

RUN-TTB-DL

PREP #4 STRENGTH/SKILL Deadlift; 5 reps; rest 2-3min X4 THEN… 1000M run 100 Situps (GPP: 50 Toes to Bar) 10 Deadlifts (255/165, GPP: 315/195)


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