Month: December 2016

Monday 12/26/16 – Sunday 1/1/17

Monday 12/26/16 1. EMOM x 10 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch *Start at 95/65, add 10 lbs every minute 2. 5 Rounds For Total Time of: 10 Shuttle Sprints Max Reps Back Squat, BW/70% – From Rack Rest 2 minutes between rounds   Tuesday 12/27/16 1A. Bench Press […]

Monday 12/19/16 – Sunday 12/25/16

Join Eva Epps for this Fun Run and enjoy some breakfast at Tommy’s Ham House afterwards!!! Saturday, 12/24 @ 6AM Tommy’s Ham House No registration, No clock, No monitors; just fun, casual run for everyone Invite family, friends – all comers welcome! Wear Christmas attire – lights, bells, antlers, etc. Tommy’s – Breakfast Buffet at […]

Monday 12/12/16 – Sunday 12/18/16

Monday 12/12/16 1. 1 Hang Snatch + 2 Overhead Squats 2. AMRAP 2 of: Power Snatch @ 65% of Part 1 rest 2 min AMRAP 2 of: Power Snatch @ 45% of Part 1   Tuesday 12/13/16 1. Bench Press 3-3-3-3-3 After each set complete: 2 false grip pull-ups + 1 strict MU + 2 […]

Monday 12/5/16 – Sunday 12/11/16

Monday 12/5/16 1. Deadlift 18 minutes to a heavy triple 2. 4 rounds, switch every 2 minutes 30/20 Calorie Row 20 Toes-to-Bar   Tuesday 12/6/16 1. 5 rounds 1 Push Press + 2 Push Jerks + 3 Split Jerks 2. Split Jerk 1-1-1-1-1   Wednesday 12/7/16 1. 15 Minutes to a Heavy Complex of: Snatch […]

Friday, December 2, 2016

For Time: 100 Meter KB Front Rack Carry 70/53 20 Hip Extensions 2 Rope Climbs 200 meter KB Front Rack Carry 70/53 30 Hip Extensions 4 Rope Climbs 400 meter KB Front Rack Carry 70/53 40 Hip Extensions 6 Rope Climbs