11 / 1 / 2018
E2MOM for 12 min
Power Clean x 2 @ 80%
15 Min Amrap
6 Hang Power Cleans (155/105)
12 Box Jumps (24/20)
24 Situps
E2MOM for 12 min
Power Clean x 2 @ 80%
15 Min Amrap
6 Hang Power Cleans (155/105)
12 Box Jumps (24/20)
24 Situps
15 Min clock
Row Technique Work
2 Person Team
8 – 2:00 Rounds
Row 25 Calories
Max Rep K Bell Swings (2/1.5)
Alternate Rounds
“Bert”
For Time
50 Burpees
Run 400m
100 Pushups
Run 400m
150 Walking Lunges
Run 400m
200 Air Squats
Run 400m
150 Walking Lunges
Run 400m
100 Pushups
Run 400m
50 Burpees
45 Min Cap
E2MOM for 10 min
Deadlift x 3
Heavier than 10/10/18
12-10-8-6-4-2
Pull-ups
T2B
Deadlifts (165/115)
15 Min Cap
3 Min Amrap
1 Clean and Jerk (185/125)
2 Bar Facing Burppees
Rest 2 Mins
Repeat x 2
4 Rounds
20 Hang Power Snatch (75/55)
30 Situps
40 Double Unders
20 Min Cap
E2MOM for 10 min
Bench Press x 2
14 Min EMOM
Min 1 – 4 Bar Muscle Ups
Min 2 – 20 Wall Balls (20/14)
E2MOM for 14 min
Power Clean x 2 @ 75%
9 Min Amrap
10 D Bell Snatch (50/35)
10 Power Clean (135/95)
2 Person Team
6 Rounds
Row 400m
25 K Bell Swings (1.5/1)
20 T2B
35 Min Cap
6 min EMOM
Back Squat x 4 @ 70%
For Time
30 Cals Echo Bike
30 Burpee Box Jumps Overs (24/20)
30 Thrusters (115/85)
12 Min Cap
294 West Broad Street
Cookeville, TN 38501