Experienced

Sunday/Monday 180408-09 – Experienced

Strength Cluster Front Squats 4×2.2.2.2, across at 5 RM, 10-15 seconds between doubles Rest 2-3 minutes between sets. Compare to 4/1-4/2/18. Conditioning For time: 300/250 m Row 100 Double Unders 300/250 m Row Time Cap: 5 minutes

Saturday 180407 – Experienced

“Selfie Saturday” 4-5 sets not for time, increasing load where possible: 8-10 Dumbbell Or Kettlebell Bench Press (tempo: 30X1) 8-10 Strict Pull ups (tempo: 21X1) 8-10 V-ups or Pike Pulses (tempo: 31X1) 8-10 Single-arm Seated Dumbbell Or Kettlebell Press (tempo:… Read more »

Thursday/Friday 180405-06 – All Levels

Thursday 4/5 Strength Tempo Overhead Squats 5×3 (32X1), increasing Compare to 3/29/18. Conditioning 3 rounds for time: 6 Power Snatches (115/83) 12 Overhead Squats (115/83) 36 Double Unders Time cap: 10 minutes Friday 4/6 “The Bear Complex” Complete 7 Unbroken… Read more »

Thursday/Friday 180329-30 – All Levels

Thursday 3/29 Strength Tempo Overhead Squats 5×3 (32X1), increasing Conditioning “Carpenter Bee” 7 minute AMRAP: Hang Snatch EMOM: Burpees over the bar Workout starts with burpees. eWOD: 135/95 and 6 Burpees Friday 3/30 Strength Power Clean 7×1, increasing If you… Read more »