Monday 7.8.2019



A. Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Rest 45 seconds
Alternating Goblet Reverse Lunges x 10 reps each leg
Rest 45 seconds
Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Rest 45 seconds
Front-Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Station 1 – 30 Seconds of Assault Bike (for Calories)
Station 2 – 15 V-Ups
Station 3 – 30 Seconds of Push-ups
Station 4 – 15 Box Jumps


A. Take 20 minutes to build to today’s 1-RM Snatch

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow

B. Every minute, on the minute, for 16 minutes:
Even minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
Odd minutes – 30 Seconds of Rowing (for Calories)

*Note loads used on the Snatch, and Calories achieved in each set of Rowing.
*Compare to 2.27.2019


(via @aerobiccapacity)
5 minute easy warm-up
3 sets on the Assault Bike or Air Runner:
30sec at easy pace,
90sec at moderate pace,
45sec at easy pace,
75sec at fast pace,
60sec at easy pace,
60sec at faster pace,
75sec at easy pace,
45sec at fastest pace,
90sec at easy pace,
30sec sprint,
Rest 3min between sets


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