A. Power Clean – build to a max in 8min
2min rest
B. Power Clean – amrap in 8min @90% of A
+
For total rowing time:
500m row
90sec rest
500m row
TBT!
Thursday Workout of the Day
March 5, 2014 by
Thursday Workout of the Day
August 1, 2013 by
Every min for 12 rounds:
A. 2 hang power cleans (as heavy as possible with good form)
+
Every 2min for 4 rounds:
B. DB Push Press 6-8 reps/arm
+
6 rounds:
12 kb swings 70/53 53/35 35/25
30 double unders
rest 90 sec
Does your booty pass the barbell test?
Friday Workout of the Day
March 8, 2013 by
Please confirm with a L1 Coach if you want to get judged today/Saturday
. Don’t forget to post your score to the Games site.
Strength/Skill
Power Snatch + 3 OHS X 5 sets (increase weight each set)
+
21-15-9
OHS 95/65
Burpees
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Share on FacebookThursday Workout of the Day
February 7, 2013 by
Power Clean @ 75% 1 every 20 seconds for 5 Min
+
5 rounds for time:
20 KBS 1.5/1 pood
40 double unders
“Pug Life”
Thursday Workout of the Day
January 31, 2013 by
Snatch Balance
75%X 3 X 5
+
Advanced:
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Intermediate and Beginner:
20-15-10
Power Snatch 95/65 Bar for Beginners
Ring Dips
Tuesday Workout of the Day
January 29, 2013 by
Push Jerk
5-5-5-5-5
+
4 Rounds:
10 Ring Push Ups
10 Box Jumps 30/24
10 GHD Sit Ups (beginners do regular sit ups)
10 KBS 70/53
Block Run
Good form!
Friday Workout of the Day
January 25, 2013 by
MAP Friday
8 Min:
10 Burpee Box Jumps
100 M Run
Rest 2 Min
8 Min:
150m Row
10 Push Ups
5 Power Cleans 95/65
Rest 2 min
8 Min:
24 Double Unders
12 Thrusters 95/65
6 CTB Pull Ups
