top of page

Dec. 12-Dec. 18

BACKED OFF this week


A. Hang Snatch+OHS+Snatch+Snatch ( 2 sets)

B. Snatch EMOM 8-nothing over 75%

25 min CAP


Cal Row


Push Up


Cal Ski

Overhead Squat


A. Back Squatx5x5-60-70%

B. EMOM 5- 3-8 High Skill Pull (MU/CTB/Pull up/Strict pull up)

20 Jumping Squats

50 FT sled push

Rest 2 min

20 jumping lunges

50 ft sled push

Rest 2 min

x2 rounds


A. Deadliftx5x2-nothing over 70%

B. Bench Pressx5x5-70-80%

10 Sets (1 Set every 3 Minutes)

1000m Bike Erg

Even Sets: 12 Dumbbell Snatches (6/Arm)

Odd Sets: 12 Dumbbell Clean and Jerks (6/arm)



12 sets

300M Fast

200M Easy


A. Clean+FS+Clean+Jerk+Clean@70%x2

B. Clean and Jerk@75%x2

C. Pause FSx3x2@75% of CLEAN

5 rounds

20 GHD

5-10 BarMU (sub is any high skill pull OR push)


50 DU

2 rope climbs

50 FT Farmers carry



75 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page