Author Archives: Jeff
“Jennifer”
| 5 Rounds for time |
| 10 OH Squats (85 / 115) |
| 10 Push Press(85 / 115) |
| 10 Med Ball Cleans (14 / 20) |
| 400 m Run |
Budda
| 4 Rounds for time |
| 10 SDLHP RX (95, 135) FB (115, 165) |
| 20 Push Ups |
| 30 Sit Ups |
| 50 Dus |
Little Bit of Hell
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Feel The Rush
| 4 Rounds |
| Every 5 minutes complete the following |
| 400 m Run |
| 21 KB Swings Rx (36, 53) FB (53, 70) |
| 7 DL at 60% 1 RM |
| The faster you complete, the more rest you get |
Fran’s Evil Sister
| Front Squat 3 x 3 |
| Frans Evil Sister |
| 21 – 15 – 9 |
| Thruster (85, 115) FB (95, 135) |
| Chest to Bar pull ups |
Aisle 9
Presses
5 x 3 Strict Press
3 x 5 Push Press
5 X 1 Round on 3 mins
20 Pull ups
3 Clean and Jerks @75-80% 1 RM
On Ramp Movement
Snatch
Burn Baby
Death By 10 M
3 Min Rest
AFAP – 7 Rds of
10 Burpees
15 Jump lunges
20 DUs
3 Min Rest
4 Rds 30 / 30 Situps
3 Rds 1 min / 30 Sec Planks
On Ramp Movement: …
Pistol Whips
AMRAP 20 Minutes
10 Pistols
15 HR Pushups
20 Wall Balls
25 Pull ups
4 Rds
30 Secs Atomic Situps / 30 Sec off
On Ramp Movement
Power Clean
Snatch and Pull
Strength
Deadlift – unbroken (progressing weight)
20 – 10 – 5
EMOM for 12 mins
Odd Mins 4 Power Snatches
Even Mins Row for max Calories
On Ramp Movement
Deadlift
“Build Me Up Buttercup”
EMOM for 7 Mins
4 Power Cleans @ 70% 1 RM
“Build Me Up Buttercup”
4 Rounds
Run 400 M
15 Hang Power Cleans (65, 95)
20 KB Swings
On Ramp Movement
Back Squat, Front Squat, OH Squat
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