Posts from January 2018

“Wham-Bam PAM-PAM” 30 min AMRAP 400m Run 20 MBC 9/7kg (facing wall to ensure NO curling) 10[…]

Gymnastics Focus: (for QUALITY) COMBINATION of levers, planche holds and pull-up holds.  

A. 5-minute AMRAP 15 cal Row 10 Thruster 95/65# * Rest 3 minutes B. 5-minute AMRAP 35[…]

Rest Day

Complete 3 rounds: 400m Farmer’s Carry (as heavy as possible) 10 Sandbag squats 400m Bearhug carry (as[…]

A. Deadlift – 4 x 7 @ 72-78%, rest 3-4 min between sets B. Rotate B1 /[…]

Olympic Lifting Focus: For QUALITY Warm up A. Suggested snatch warm up A1. 3 romanian deadlifts A2.[…]