August 17, 2017

By Frank Speranza,

 

Front Squat/Back Squat

Every 90 seconds for 11 rounds

2 Front Squats/ 5 Back Squats

*use 75% of a 1 rm front squat

 

2 sets of max effort push-ups

Rest as needed.

August 16, 2017

By Frank Speranza,

 

OPEN & PERFORMANCE

EMOM 8:

3-Position Clean + Split Jerk

followed by…

“Drop Dead”
4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

FITNESS

EMOM 8:
3-Position Clean + Split Jerk

followed by…

“Drop Dead”
4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (135/95)
Sit-Ups
Deadlifts (135/95)

Weightlifting August 15, 2017

By Frank Speranza,

Week 1

Day 1:

6×2 (1 Power Snatch + 1 Snatch) 4 snatches at a time

EMOM 10: 3 tng Power Clean and Push Jerks -across 

August 15, 2017

By Frank Speranza,

OPEN & PERFORMANCE
“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

 

FITNESS
“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Knees to Chest
Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

*Bike Substitutions

Max Calorie row

or

Max effort Burpees