5.24.19

A.
Front Squat
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
3x1 reps @ 92%B.

3 rounds:
30 seconds: Max Deadlifts, 95/65lbs
1 minutes: Max Thrusters, 95/65lbs
2 minutes: Max Row Calories
...rest 30 seconds between each movement....

Read More
Md Asaduzzaman
5.23.19

A.

Unbroken Power Cleans
3x3 reps @ 70%
3x3 reps @ 75%
3x2 reps @ 80%

B.

14.4
14 minutes, AMRAP
60 Row Calories
50 Toes to Bar
40 Wall Balls
30 Power Cleans, 135/95lbs
20 Muscle Ups

Read More
Md Asaduzzaman
5.22.19

A.
Snatch Pull
2x3 reps @ 105%
2x3 reps @ 108%
2x2 reps @ 110%
4x1 reps @ 115%

B.
10-9-8-7-6-5-4-3-2-1:
Hang Power Snatch, 95/65lbs
Overhead Squat
Burpee Over Bar


Read More
Andrew Killion
5.21.19

A.
Jerk
3 reps @ 85%
3 reps @ 88%
2 reps @ 90%
2x1 reps @ 92%

B.
15 minutes AMRAP:
1 Strict Ring Dip,
1 Push Press, 60% 1RM
1 Strict Pullup
...add one rep every round...

Read More
Andrew Killion
5.20.19

A.

3 rounds:
90 Seconds on/ 20 seconds off:
KB Swings
DB Snatches
Wall Balls

B.

10 Minutes, AMRAP:
12 Alt. Pistols
12/arm Single Arm KB Swing
12 Pushups

Read More
Md Asaduzzaman
5.19.19

A.

21-15-9 reps for time of :
Front Squats, 185/135lbs
Toes to Bar
Box Jump
...rest 5 minutes...
2 rounds :
30 Overhead Squats, 135/95lbs
30 Calorie Row
...rest 5 minutes...
3 Rounds for time of :
20 Calorie Bike
25 Pullups
30 Deadlifts, 95/65

Read More
Md Asaduzzaman
5.18.19

A.

In teams of 2 switching movements,
35 minutes, AMRAP:
20 Calorie Row
25 Burpees
30 Wall Balls
35 KB Swings
40 Pushups
35 Pullups
30 Power Clean
25 Power Snatch
20 Calorie Bike

Read More
Md Asaduzzaman
5.17.19

A.

Unbroken Power Snatch
3x3 reps @ 70%
4x2 reps @ 75%
3x2 reps @ 80%

B.

8 minutes, AMRAP:
10 Row Calories
8 Overhead Squats, 135/95lbs

Read More
Md Asaduzzaman
5.16.19

A.

Clean Pull
Clean Pull
2x3 reps @ 100%
2x3 reps @ 105%
1x2 reps @ 108%
3x1 reps @ 110%

B.

21-15-9-15-21:
Deadlifts, 225/155lbs
Handstand Pushups

Read More
Md Asaduzzaman
5.15.19

A.

Bench Press
5 reps @ 78%
5 reps @ 80%
4 reps @ 82%
3x2 reps @ 85%

B.

21-15-9:
Strict Press, 55%
Ring Pushup
Strict Toes to Bar

Read More
Md Asaduzzaman
5.14.19

A.

2 rounds:
10 minutes on/ 5 minutes off:
Run 800m
80 Wall Balls
Max Burpees

B.

10-8-6-4-2:
Power Clean, 155/115lbs
Strict Chest to Bar Pullups

Read More
Md Asaduzzaman
5.13.19

A.

Back Squat
Back Squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 83%
3x2 reps @ 88%

B.

For Time:
100 Wall Balls, 20/14lbs
100 American KB Swings, 70/53lbs
100 Weighted Lunges, 70/53lbs

Read More
Md Asaduzzaman
5.12.19

A.

12-9-6 reps for time of :
KB Snatch/hand, 53/35lbs
Strict Pullups
Strict Deficit HSPUs, 8"/4"
...rest 5 minutes...
3 Rounds for time of :
5 Box Pushes
15 Ring Dips
30 GHD Situps
...rest 5 minutes...
3 Rounds for time of :
20 Calorie Bike
5 Full Cleans, 205/155lbs
20 Burpees

Read More
Md Asaduzzaman
5.11.19

A.

"The Three Amigos"
"DT"
5 Rounds:
12 Deadlifts, 155/105lbs
9 Hang power Cleans
6 Shoulder to Overhead
....
"Erin"
4 Rounds:
15 DB Squat Cleans, 40/25lbs
21 Pullups
....
"Hansen"
3 rounds:
30 KB Swings, 70/53lbs
30 Burpees
30 Toes to Bar
*Partners alternate ROUNDS*

Read More
Md Asaduzzaman
5.10.19

A.

Snatch Pull
3x3 reps @ 105% (1RM Snatch)
3 reps @ 112%
3x1 reps @ 120%

B.

21-18-15-12-9-6-3:
Row Calories
Dumbbell Snatch, 55lbs
DB Thruster

Read More
Md Asaduzzaman
5.9.19

A.

Push Jerk
2 reps @ 85%
1 reps @ 92%
1 reps @ 95%
3x1 reps @ 97%

B.

18 minutes, AMRAP:
18 DB Push Jerks, 30% total 1RM
12 Toes to Bar
6 Man Makers

Read More
Md Asaduzzaman
5.8.19

A.

2 rounds:
5 minutes on/ 2 minutes off:

500m Row
50 Thrusters, 45/35lbs
20 Pullups
...
80 Double Unders
60 Wall Balls
40 KB Swings

B.

10 minutes, AMRAP:
AMRAP Full Snatch, 155/105lbs
*2 Muscle Ups OTM*

Read More
Md Asaduzzaman
5.7.19

A.
Front Squat
2 reps @ 85%
1 reps @ 92%
1 reps @ 95%
3x1 reps @ 97%

B.

18 minutes, AMRAP:
30 American KB Swings, 53/35lbs
200m Suitcase Carry
10 Weighted Box Jumps, 20"

Read More
Md Asaduzzaman
5.6.19

A.

12 minutes, OTM:
3 Pausing Cleans above the knee
(start at 60%, add 5% every 3 mintues)
...then...
10 minutes, build to Max:
Power Cleans

B.

10 rounds:
3 Deadlifts, 315/255lbs
6 Strict Pullups

Read More
Md Asaduzzaman
5.5.19

A.

9-15-21 reps for time of:
Power Snatch, 95/65lbs
Handstand Pushups
....rest 5 minutes...
4 Rounds for time of:
30 Calorie Row
20 Wallball Shots, 20/14lbs
10 Deadlifts, 275/185lbs
...rest 5 minutes...
AMRAP 7 minutes of:
100 Situps
100 Pushups
100 Air Squats

Read More
Md Asaduzzaman