elkshape programs RSS
Week 20 | 2019
Monday 5/13/19 Box Squats 12" Box 68% x 5 236#, 78% x3 275#, 88% 2x1 305# GHD Raises 4x8 Reverse Hypers 4x12 21-15-9 For Time: Deadlift 185#, Bar Facing Burpees, Thrusters 95# | 8:12 Tuesday 5/14/19 EMOM 6: Snatch Complex of Snatch Pull, Squat Snatch, Hang Squat Snatch, Squat Snatch | 135# EMOM 6: Snatch Singles | 135-185# Snatch Pulls 5x3 215# 7 MIN AMRAP: 10 power snatches 75#, 8 toes to bar, 36 doubler unders | 5 rounds + 6 reps 2k Row for time | 7:37 Wednesday 5/15/19 For Time: 50 cal bike, 50 pull-ups, 50 wall ball...
Week 7 | 2019
Monday 2/11/2019 Snatch Complex: Squat Snatch + OHS + Hang Squat Snatch + OHS | 175# 4 Rounds for time: 24 calorie Assault Bike, 100 double unders, 6 Power Cleans 155#, 5 one Arm Kettlebell thruster per arm 53#, rest 1:00... Total time was 19:39 including rest periods. Tuesday 2/12/2019 EMOM 12, Odd 3 Front Squats 235# with :30s DBall Bear Hug Hold, Even 5 Back Squats 235# 30-20-10 for time Manmakers 35#'3 and 20" Box Step-ups with 50# sandbag | 20:30 Wednesday 2/13/2019 EMOM 12 Odd Bench 185# x5, Even MisFit Complex 185# (Power Clean + Push Jerk +...