21
May

May 25, 2017

By: Matthew Alexander 1 Comment

12 minute emom: 2 power cleans  4 front rack lunges  2 shoulder to overhead  Then… 40 cal row  20 Burpee box jump overs (24/20) 10 front squats (185/125) (no rack)

21
May

May 24, 2017

By: Matthew Alexander Leave a Comment

400 meter run 15 deadlift (315/205) 400 meter run  30 C2B pull-ups  400 meter run 45 wall balls (20/14) 400 meter run Foundation: 200 meter run 10 deadlift  200 meter run  20 ring rows  200 meter run  30 wall balls  200 meter run 

21
May

May 23, 2017

By: Matthew Alexander Leave a Comment

17.1  For time: 10 dumbbell snatches (50/35) 15 burpee box jump-overs (24/20) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches *20 minute cap

21
May

May 22, 2017

By: Matthew Alexander Leave a Comment

Find a 5RM back squat: 5-5-5-5-5 Then… 21-15-9: Thrusters (115/95) Toes to bar Double unders x2  Foundation: Back squat: 5-5-5-5-5 Then… 15-12-9: Thrusters  V ups Single unders x2

7
May

May 12, 2017

By: Matthew Alexander Leave a Comment

Sprints Then… 3 Rounds: 3 power snatch (135/95) 6 overhead squats  15 box jumps (24/20) 20 mountain climbers 

7
May

May 11, 2017

By: Matthew Alexander 1 Comment

14 minute emom: Power clean Hang clean Front squat  Hang power clean  Then… 3 rounds: 2 rounds of “Cindy”      5 strict pull-ups       10 push ups      15 squats  2 clusters (70-85% of 1RM c&j)

7
May

May 10, 2017

By: Matthew Alexander Leave a Comment

Bench press: 5-4-3-2-2 Then… 10 minute amrap: 200 meter run 15 meter handstand walk  10 db power snatches (80/50) Foundation: 10 minute amrap: 200 meter run  20 shoulder touches 10 db power snatch

7
May

May 9, 2017

By: Matthew Alexander Leave a Comment

4 rounds: 1 min max effort  Slam balls  Gator walks  Calorie row Wall balls (20/14) Lateral jumps Rest 

7
May

May 8, 2017

By: Matthew Alexander 1 Comment

20 minutes to find a 1RM: Deadlift  Then… 21-15-9: Kb sdhp (70/53) Knees to elbow Box jumps (24/20) Foundation: Deadlift: 5×5 Then… 15-12-9: Kb sdhp Tuck crunches Box jumps

30
Apr

May 5, 2017

By: Matthew Alexander 1 Comment

Partner workout