KMF Blog

December 22, 2016

10min emom
3 sumo deadlift
(build ahap)

5min rest

W/ a partner
7min amrap
Row(cal)

2min rest

7min amrap
30 burpee box jump 24/20
20 pull-ups

2min rest

7min amrap
Bike(cal)

December 21, 2016

10min emom
12 KB swings 53/35

5min rest

10min emom
7 wallballs 20/14
3 mu's

5 min rest

For time:
12-9-6-3
Power snatch 135/95
Bar facing burpee

December 20, 2016

6 sets
Every 2min
2 push press +
3 push jerk
(Build ahap)

3min rest

6 sets
Every 2minn
2 power clean +
2 front squat
(Build ahap)

5min rest

11min amrap
75 double unders
15 deadlift 115/75
10 hang pwr clean 115/75

December 16, 2016

7 sets
Every 2min
7 deadlifts
(Build ahap)

5min rest

10min emom
2 rope climbs

5min rest

For time:
21-15-9
Power cleans 135/95
Bar facing burpees

December 14, 2016

10sets
Every 90sec
3 back squat
(Build ahap)

5min rest

Tabata
Row(cal)
Ring dips
Box jumps 24/20
Slamballs 20/10

5min rest

6min amrap
100 double unders
Max hspu

December 13, 2016

10 sets
Every 90sec
2 power clean +
Clean
(Build ahap)

3min rest

5 sets
Every 2min
5 push press
(@70-75%)

5min rest

For time:
30-20-10
Wallballs 20/14
Sdhp 75/55
Pull-ups

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