Friday: August 24, 2018

Nancy

5 Rounds For Time
400 meter run
15 OHS 95/65

Thursday: August 23, 2018

AMRAP 5:
100 Double unders
1 Round of Cindy
Max Clean and jerks (135/95)

Rest 4 Minutes

AMRAP 5:
80 Double unders
2 Rounds of Cindy
Max Clean and jerks(145/105)

Rest 4 Minutes

AMRAP 5:
60 Double unders
3 Rounds of Cindy
Max Clean and jerks (155/115)

Wednesday: August 22, 2018

AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
200 Meter run
15 Pull-Ups

Tuesday: August 21, 2018

Push Press
Heavy 3

“Sky Hook”

3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Monday: August 20, 2018

“Country Mile”

1 Mile run
50 Wall Balls
40 Box Jumps(24/14)
30 Burpees
20 Power Snatches(115/85)

Friday: August 17, 2018

Every 4 mins for 16 minutes
8 Front Squats at 60-70% of 1RM

right after
800 meter run
then
3RFT
12 pull ups
20 Front racked lunges w/ 1kb (44/25lbs)

Wednesday 08-15-2018

Snatch: Strength and Technique

(60%/3-3-3)*2 – P. Snatch, snatch, 2 OHS
(70%/3-3-3)*2  – P. Snatch, snatch, 2 OHS
(80%/3-3-3)  – Snatch

Take a 90 second to about a 2 minute rest between each sets. As you get closer to the 80%, increase the rest to no less than 2 minutes. Focus on a weight you will reduce missed lifts and complete the complex.

 

21-15-9: Cleans and burpees 8-13-2018

21-15-9

Power clean (115/85lbs)
Bar over burpees

10 minute time cap

Select a weight were you can do each round in no more than 2 sets. If you have to break it in more than two sets, lower the weight. This workout is a sprint, it should be over in about 8-10 minutes.

“E&J Anniversary” 08-13-2018

14 Min AMRAP(as many reps/rounds as possible)

8 DB Thrusthers
13 Box Step overs
5 Overhead squats

Weights are 35/25lbs for the dumbbell
115/85lbs for the Barbell

This workouts is to celebrate Erika’s and Jose’s marriage anniversary.

One minute for each year they have been married.
8 DB thrusters for the month of August.
13 Box Step overs for the 13th of the month
5 OHS for 2005, the year they married.

Friday 08-10-2018

4 Rounds for Time
30 Double Unders
20 KB front rack lunges(44/25lbs)
15 kb Snatches(44/25lbs)

Complete all Kettle Bell movements at the same arm. Alternate sides after each round.