Posts from September 2016

5 rounds for time: 25 KBS (American) 24/16kg 25 weighted abmat sit-ups 7/5 kg 25 hip extensions[…]

Olympic Lifting Focus: For QUALITY Full Cleans 3-3-2-2-1-1-1

Snatch balance 1-1-1-1-1-1-1   5 rounds for time of: 20 Wallballs 9/7kg 10 Deadlifts 225/155#

Front Rack Walking Lunges 16, 12, 8 (add weight each round)   10 min AMRAP 10 DB[…]

Front squat 10-5-3-1-1-1-3-5-10 reps

Rest day 🙂

50/5, 40/4, 30/3, 20/2, 10/1 Double Unders Bar Muscle Ups   *Rest 5 minutes then   50/5,[…]