A) Power clean cluster TnG
2.2.2 x 3 R10S/2-3M
+
– Power clean TnG x 5 build per set
– 8 burpees AFAP
– row 20 sec all out
R4M x 5
Month: June 2014
10 min AMRAP 80-90%
– 3 front squat from ground (135/95, 115/75, 95/65)
– 30 DU
– 200 m run
R3M
10 min AMRAP 80-90%
– row for cal
R3M
10 min AMRAP 80-90%
– 10 russian swings 1.5pd
– 10 walk lunges
– 200 m run
A) Overhead squat 3, 3, 3 @30X1; R2-3M
B) EMOM x 10
– 1 power snatch + 1 overhead squat + 1 hang power snatch
C) Row 500m @ 90%
– Rest 2:30 x 3-4 (compare to 5/27)
A) RFESS 4-6/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/16)
B) EMOM x 10
Even: 5-10 T2B
Odd: 8-12 Wallballs (20/14)
C) 30 TGUP not for time (53/35)
*smooth and steady on TGUP
A) EMOM x 12 min
Even: Close grip bench press 70% @ 20X1; 3-4
Odd: Romanian deadlift @ 20X1; 4-5 reps (moderate, perfect form)
B1) Weighted pull-up 2-3; R20S
B2) DB bent over row 4-6; @ 20X1; R2M
C) AD or row for max cals in 1 min
– rest 3 min –
AD or row for max cals in 1 min
Outside the Box: Kay Knox
We are so very proud of Kay Knox as she officially became part of the Dallas Fire Department last Friday! When Kay started here almost 2 years ago she was struggling to pass the physical test required to get into the academy. Kay got stronger, faster, and overall more badass and crushed it. We are so lucky to have her, Charles, and Lullaby as members. Way to go Kay!
12 min @ 85%
– Run 200m
– bear crawl 20m
– 10 walk lunges
R4M
8 min @ 90%
– Row 200m
– 3 wall walks
R6M
4 min @ 95%
– 10 KB swings 53/35
– 30 DU
A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3
B) EMOM – 12mins
odd – HSPU x 3-8
even – 5-6 TnG power cleans (135/95, 115/75, 95/55)
C) AMRAP kipping pull-ups in 20 sec; rest 2 min x 3
D) 4 sets:
40 sec AD very hard
rest 2:30-5 min
*PC compare to 5/9