Fitness Blog

Fitness 03.02.2015


A. EMOM 10
2 Power Cleans *start at 50-60% and build

B. 4 sets
Back Squat x 5.4.3 R: 10 sec / 2 min

C. AMRAP 9 @ 90%
10 Wall Balls 20/14
10 Power Cleans 95/65
10 Bar Facing Burpees

Fitness 02.28.2015


Every 8 minutes for 3 sets:

1st set:
50/35 AB Cals
30 Thrusters 75/55

2nd set:
1000/800m row
25 Burpees over Rower

3rd set:
800m run
100m Broad Jump

Fitness 02.27.2015


A. 3-4 sets
Front Squat x 5-7 @ 21X0
Dumbbell L-seated Press x 8-10
Max Push-ups

C. 15.1 *choice of either Rx or Scaled version
Rx: 15 minute clock
AMRAP 9:
15 TTB
10 Deadlifts 115/75
5 Snatches 115/75
Right into:
6 minutes to find a 1RM Clean & Jerk

Scaled: 15 minute clock
AMRAP 9:
15 Hanging Leg Raises
10 DL 85/55
5 Ground to Overhead 85/55
Right into:
6 minutes to find 1RM Clean & Jerk
*If unfamiliar with this lift, stay light and work technique

Fitness 02.26.2015


A. Clean Deadlift + Hang Power Clean + Power Clean
15 minutes to work to a heavy set

B. 4 sets
Barbell Bent Over Row x 5-7
DB Hammer Curl x 10-12

C. 2-3 sets
Turkish Get-up x 3 EA
KB Windmill x 6-8 EA
Band Pull-aparts x 15-20

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