Friday 2/2/18

Open Skills Work 20 Minutes to work your weaknesses! Deadlifts and Pull-ups 20 Minute Alternating EMOM 1 : 1 Deadlift (up to 85-90% of 1RM) 2 : Max reps Bar Muscle-ups or Pull-ups *record weight for deadlift and total reps of bar muscle-ups or pull-ups* Accessory Work 4 Rounds for completion 20 Weighted Sit-ups 15…

Wednesday 1/31/18

Strict Press and Supine Rows

5 Rounds for reps

Max reps Strict Press @ 50% of bodyweight

Max reps horizontal pull-ups using bars in the racks

Burpee Box Jump and Double-unders

10 Minute AMRAP

7 Strict Burpee (no flop push-up) Box Jump (30/24)

40 Double-unders

Tuesday 1/30/18m

Clean and Jerk Interval 1 3 Rounds: :30 Max reps Power Clean (185/130) :30 Max reps Push Jerk *score is total reps* Clean and Jerk Interval 2 3 Rounds: 1:00 Max reps Power Clean (165/115) 1:00 Max reps Push Jerk *score is total reps* Clean and Jerk Interval 3 3 Rounds: 1:00 Max reps Squat…