Posts filed under: Overflow program

Tuesday, February 20

A) 5 sets: (3 minute recovery btw sets) 300/250m row 5 Box jumps (30/24) 3 Hang squat snatches (155/105)...
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Monday, February 19

A) For time: 100 Burpees to 6″ target *at the top of every minute STOP and complete 1 Squat clean (225/155)...
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Friday, February 17

EMOM for as long as possible 4 Burpee box jump overs (24/20) 7 Power snatches (75/55)...
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Wednesday, February 14

A) 5k row at 75-80% effort...
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Tuesday, February 13

A) 6 sets: (3 minute rest btw sets) Power snatch + Hang power snatch + OHS B) 3 sets: (90 sec rest btw sets) 1000m bike erg...
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Monday, February 12

For time: 50 Burpee box jump overs *every minute stop and complete 4 DB dead lifts (70/50)...
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Friday, February 9

A) 10 Minute AMRAP: 1 Rope climb 3 Dips 5 Dead lifts (185/125)...
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Wednesday, February 7

20 minute EMOM 1) 3-5 Muscle ups 2) 1 Heavy squat Clean...
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Tuesday, February 6

A) 3 Rounds for time: 30 Wall balls (20/16) 15 DB power cleans (50/35)...
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