Wed, Jan 18, 2017

By Michael Baptista,

Strength:

EMOM 10: 3 Deadlift + 5 Box Jumps

Conditioning:

“Elizabeth”

Squat Clean 135/95

Ring Dip

Tue, Jan 17, 2017

By Michael Baptista,

Weightlifting:

OHS w/ 2 secĀ  pause + 1 OHS to max

Clean and jerk 6×1 @ 85%

Tue, Jan 17, 2017

By Michael Baptista,

Strength:

Bench Press 4×8

Conditioning:

5 Rounds starting 1 every 6 mins:

500m Row

30 RKB Swings

30 Burpees

(scale appropriately –aiming for 1:15 min of rest after first round)

Mon, Jan 16, 2017

By Michael Baptista,

Strength:

EMOM 10:

odd: 5 Front Squat

even: 10 Back Squat

Conditioning:

3 RFT:

15 OHS 115/80

15 T2B

15 Box Jumps

Sun, Jan 15, 2017

By Michael Baptista,

“Randy”

75 Power Snatches 75/55