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Daily Workout


Wednesday September 23rd

 5x3 Jerk (from the rack)

10 min AMRAP

20 power cleans (95/65)

20 push ups

rest 1 minute

5 min AMRAP

10 Power cleans (95/65)

10 Push ups 

Tuesday September 22nd

Core work!

EMOM 10 min

Even: 12 hollow rocks

Odd: 12 super mans

15 min amrap

15 KBS ( 53/35)

10 toes to bar

15 SDHP with kettlebell ( 53/35)

10 air squats

Monday September 21st

4x10 back squat

"Fran"

21-15-9

thrusters pull ups

Thursday September 17th

Pull up progressions work

Chest to bar work

Muscle up work

( what do you need to work on?)

17 min AMRAP:

10 power snatch (95/65)

15 burpees

15 v ups