Category: Blog

Deadlift Work in singles to 90% of 1RM.  Then complete 3 reps @ 90%. For time: 100 Double-unders

Run 5K

Push  Press 5×5 @ 80 1RM 3 round for time: 5 HSPUs 5 Muscle-ups 15 Sit-ups

Front Squat Work in singles to 90% of 1RM. 3 rounds: 10 Pistols Run 200m

Snatch A. Work up to 90% of 1 RM.  Do at least 2 at 90 %. B. 50 KB Snatch (1 pood)

EMOM for 25 min: 8 KB Swings (2pood/1.5 pood)

A. Power Clean Work in singles to %90 of 1RM.  Complete 3 reps at 90% or try for new 1RM. B. Accumulate 20 Strict HSPUs

A. 5×3 Back Squat Work up to last set @ 80% 1RM B. 4 rounds: 5 Pistols 10 Toes-to-bar

A. Bench Press, Weighted Pull-ups Work in singles to 90% of 1RM. B. 3 minute AMRAP: 10 Pull-ups 15 Push-ups

3 Rounds: Australian pull up x 10 Crawling (hands and knees) – 1 minute Plank against the wall – 20 seconds Wall ball x 10 – Use a light ball for these. They shouldn’t kill you. Wall push up x 15 Side plank x 20 seconds B. 10 minute Row Legs up the wall –…