Category Archives: Uncategorized

092017

Hang Power Clean 6 x 2:  135, 135, 155, 175, 185

Squat Clean:  185, 195, 205, 215

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052217

5K Row & 100 Air Squats – partition as needed

Time = 25:00 (1000M/25 Squats/1000/25/1000/25/1000/25/1000)

042817

Front Squat 3 x 3 for a max of 205#

021717

Franzilla

  • 800M Run
  • 9 Pull-ups
  • 9 Thrusters (95#)
  • 400M Run
  • 15 Pull-ups
  • 15 Thrusters
  • 260M Run
  • 21 Pull-ups
  • 21 Thrusters

Scaled to 65# on Thrusters – Time = 16:16

011217

2000M Row = 8:06

Approximately 10 minutes of rest.

2000M Row = 8:23

010617

Front Squats w/ a Pause

5 sets x 4 reps – pause 3 seconds on first two reps

175# for all 5 sets

122016

This Will Suck – 20:00 AMRAP

  • 35 Calories – Assault Bike
  • 55 Wall Ball (20#)
  • 75 Calories – Concept II Rower

Total Reps = 200