2.16.18

“Holleyman”

30 Rounds for Time:

5 Wall-balls- 20/14

3 HSPU

1 Power Clean- 225/155

2.15.18

OTM for 10 min

3 Back Squats- 75-80%

~

5 Sets of:

2 Hang Cleans + 2 Front Squats + 2 SH2OH

-Post Total Load-

2.14.18

Strict Muscle-ups 3×3 or 3×2 or 3×1 depending on Skill Level

or Muscle-up Progressions

~

6 RoundsĀ 

Every 2 min Run 200m

2.13.18

3 Sets: AHAP

2 Front Squats + Jerk

~

For Time:

10-8-6-4-2

Push-jerk

3-6-9-12-15

C2B Pull-ups

2.12.18

OHS 3 x 3 AHAP

~

5 Rounds for Time:

20 Sit-ups

15 Russian Swings- 70/53

10 OHS- 95/65

2.9.18

25 min AMRAP

50 Wall-Balls- 20/14

50 Double-unders

40 Box Jumps- 24/20

40 T2B

30 Burpees

30 Pull-ups

20 Cleans- 135/95

20 Jerks- 135/95

10 Deadlifts- 135/95

10 HSPU

2.8.18

Back Squat 3 x 1

~

OTM for 10 min

Snatch + Snatch Balance + OHS

2.7.18

Gymnastic Skills

~

For Time:

10-9-8-7-6-5-4-3-2-1

Strict HSPU

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

2.6.18

Shoulder Press 3 x 1

~

Death by Burpees

2.5.18

Deadlift 3 x 1

~

“Nate”

20 min AMRAP:

2 Muscle-ups

4 HSPU

8 Kettlebell Swings- 70/53