09 20 17

P

A. 5 sets of: Hang Snatch + BTK Hang Snatch + Snatch (T&G). Work to H1. Start ~60% 1RM

 

B. BS: 4×2 @ 75%

 

C. AMRAP [8]:

10 T2B

10 Burpees

 

D1*. Bent Over Barbell Row: 5×10

D2*. DB Lateral Raises: 5×8

D3*. 1 arm negative chin: 5 sets of (1-3 reps per arm)

 

F

A. OHS: 4×10. Work to a manageable but heavy set.

 

B. BS: 4×6 @ 70%

 

C. AMRAP [8]:

10 HKR / Straight legged kip swings / ABMSU

7 Burpees

 

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09 19 17

P

A. 5 sets of HSPU. You choose how many to perform. Rest (1:00, :45, :30, :15) between sets.

Your goal is to get the most total reps with this fixed rest interval.

 

-Rest (5:00)-

 

B. Repeat A. If you completed more than 50 total reps on A, add a deficit.

 

C. FT [C15]

80 DU

80 Air Squats

400m Run

400m Run with Slamball (30/20)

40 KBS (70/53)

30/25 Cal Assault Bike

 

F

A. OTM [12]: 1 set Pushups or Deficit Pushups [C0:30/rd]

 

C. FT [C15]

80 DU

80 Air Squats

400m Run

400m Run with Slamball (30/20)

40 KBS (70/53)

30/25 Cal Assault Bike

09 18 17

P

A1. BS: 5×4 @ 78%

A2. HS practice (walk or wall hold/box hold)

 

OTM [20], 5 rds for max reps of each movement. Athletes track own reps.

B1. {1:00} Squat Cleans (185/125) ~70% (>4/min)

B2. {1:00} 1 “hard” set of pullups directly into 15 reps strict press (bar or DB).*

B3. {1:00} Run 200m AFAP

B4. {1:00} Rest

 

*Do not hit failure on pullup sets. Stop 2-4 reps shy of failure every set.

 

F

A1. BS: 5×7, work to H7

A2. HS Hold / knee on box/bench

 

OTM [20], 4 rds for max reps of each movement. Athletes track own reps.

B1. {1:00} FS (135/95)

B2. {1:00} 1-3 Negatives + 15 reps strict press

B3. {1:00} Row 250m/200m AFAP

B4. {1:00} Rest

 

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