Author: John Montgomery

Tuesday 4-23-19

In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run10 Overhead Squats (115/75 lbs) or Thrusters10 Burpee Box Jump-Overs (24″/20″) (Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

2-28-18

9 x 30 seconds on 45 seconds off alternating between 1) kipping toes to bar 2) ring MU 3) arch hold B) Every 3 minutes for 4 rounds: Row 20/16 calories 5 Squat cleans (155/105lb) 20 lateral jumps over bar

2-27-18

A) Work up to a heavy 3 back squat. Then do 2×3 @ 75-80%of heavy 3. B) 15 minute alternating EMOM for max reps: 1) db snatch (50/35lb) 2) db overhead squat 3) burpee over db 4) renegade rows 5) rest

2-26-18

A) 10-8-6-4-2 touch and go power snatches. Ascending weight . Take ~2 minutes rest after each set. *15 minute cap. B) 3 rounds for time: Run 400mw slam ball or med ball 15 pullups 30 jumping lunges

2-21-18

A) 9x 30 seconds on 45 seconds off alternating between 1) kipping HSPU 2) kipping pullups 3) hollow rocks B) 4 rounds for time: 15 db thrusters (35/25)(50/35) 20 box jumps 15 db power cleans

2-20-18

A) Work up to a heavy 5 back squat. Then do 2×5 @ 75-80% of heavy 5. B) 5 minute AMRAP: 21-15-9 hang power clean (95/65lb) bar over burpee Rest 3 minutes. 5 minute AMRAP: 21-15-9 hang power clean (95/65lb) bar over burpee