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
Wednesday Workout of the Day
May 8, 2013 by
Power Clean:
Work up to a heavy triplet (TNG) in 10 minutes.
+
10-1
Power Clean 70%
Box Jumps 30/24
Post load/time to comments.
Monday Workout of the Day
February 25, 2013 by
Squat 5 X 75%, 3 X 85%, 1+ 95%
Power Clean – Work up to a heavy single (10 Min time limit)
3rnds:
15-Pull Ups
10-155/110# Power Cleans Inter 135/75 Beginner 95/55
5-155/110# Thrusters
Cash out: 10 Min Row, Bike or Run @ 50-60% effort.
Thursday 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”
Tuesday Workout of the Day
January 8, 2013 by
Power Clean
1-1-1-1-1
+
4 Min AMRAP
10 No Push Up Burpee Box Jumps
10 Clean & Jerk 95/65
+
4 Min AMRAP
15 Power Snatch 75/15
15 Box Jumps 20 in
Big Christmas eve class.
Tuesday Workout of the Day
October 16, 2012 by
Power Clean:
Work up to a heavy single in 10 min
Rest 10 Min then
EMOM for 8 Min: 3 Power Cleans at 85% of 1 RM
then
3 sets:
AMRAP Double Unders
400m Run (run fast)
3 Min Rest
