9/14/2016

OFF

9/13/2016

A. Clean Grip Banded DL - 10 x 2 reps rest 30 seconds bt efforts (at 55% of 1RM) - https://youtu.be/F6xPIZC6lhM
+
AMRAP 5
5 Power Cleans 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Shoulder 2 Overhead 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Front Squats 135/95
6 Calorie Assault Bike
+
Goat Work 5-10 mintues

9/12/2016

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)

9/11/2016

Rest Day

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