A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
B. 30 Muscle Ups (100 Pull-Ups)
*12 minute cap for the above, protect your MOFO hands*
+
2k Run TT - (4 laps around building starting at dumpster AFAP)
9/10/2016
"The Boss 2.0"
EMOM x 32 (8 sets of each)
minute 1 - 30 second Assault Bike Calories
minute 2 - 30 second Thrusters 95/65
minute 3 - 30 second Lateral Burpees Over Bar
minute 4 - Off
EMOM x 32 (8 sets of each)
minute 1 - 30 second Assault Bike Calories
minute 2 - 30 second Thrusters 95/65
minute 3 - 30 second Lateral Burpees Over Bar
minute 4 - Off
9/9/2016
A. Power Clean Cluster Off High Blocks (16-18") 1.1.1 x 5 rest 10 seconds, rest 2 minutes *go based on feel & make these fast*
+
Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar*
*60 second round cut off every round*
+
EMOM x 4
15/10 Calorie Assault Bike Sprint
+
Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar*
*60 second round cut off every round*
+
EMOM x 4
15/10 Calorie Assault Bike Sprint
9/8/2016
A. Back Squat - 5 reps every 2:30 x 4 sets (75-80%)
B1. Ultrawide Stance Sumo Deadlift x 15 reps rest 1 minute (10% heavier than last week)
B2. Single Arm Plank Hold x :60 seconds rest 2 minutes x 3 sets (switched grounded hand every 15 seconds)
+
3 rounds:
15 DB Squat Clean Thrusters 50/30
50 Double Unders
15/10 Calorie Ski Erg
*12 minute cap*
B1. Ultrawide Stance Sumo Deadlift x 15 reps rest 1 minute (10% heavier than last week)
B2. Single Arm Plank Hold x :60 seconds rest 2 minutes x 3 sets (switched grounded hand every 15 seconds)
+
3 rounds:
15 DB Squat Clean Thrusters 50/30
50 Double Unders
15/10 Calorie Ski Erg
*12 minute cap*
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