Thursday, August 8, 2019

Performance

EMOM for 12 min
5 Bench press
10 DB bent over rows
10 DB curls

With a continuously running clock

0-6 min
For time:
21-15-9
Hang power clean, 135/95#
Ring dips

6-12 min
For time
9-15-21
Ring dips
Hang power cleans, 135/95#

Intermediate

EMOM for 12 min
5 Bench press
10 DB bent over rows
10 DB curls

With a continuously running clock

0-6 min
For time:
21-15-9
Hang power clean, 115/75#
Ring dips (banded)

6-12 min
For time
9-15-21
Ring dips (banded)
Hang power cleans, 115/75#

Fitness

EMOM for 12 min
5 Bench press
10 DB bent over rows
10 DB curls

With a continuously running clock

0-6 min
For time:
21-15-9
Hang power clean, 65/45#
Box dips

6-12 min
For time
9-15-21
Box dips
Hang power cleans, 65/45#

Burn

With a continuously running clock

AMRAP in 10 min
12/10 cal ski erg
20 plate GTO

Rest 2 min

AMRAP in 10 min
15 KB goblet squats
15 burpees

Rest 2 min

AMRAP in 6 min
35 double-unders
20 sit-ups

A TRAINING EXPERIENCE LIKE NO OTHER

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