KMF Blog

December 12, 2016

10 sets
Every 90sec
Snatch balance +
2 ohs
(Build ahap)

3min rest

10min emom
Snatch

5min rest

For time:
Amanda
9-7-5
MU's
Snatch 135/95

December 09, 2016

10min
Front squat
5x40%
5x50%
5x60%

5min rest

10min emom
Even min: 10 c2b pull-ups
Odd min: 10 hspu

5min rest

For time:
10rds
25 double unders
10 push-ups
10 sit-ups
10 air squats

December 08, 2016

10min emom
2 power snatch
(Build ahap)

5min rest

10min emom
12 KB swings 53/35

5min rest

W/ a partner
5rds for time

20 s20 95/65
20 t2b
20 bar facing burpees
200m run

20min cap

December 07, 2016

10min
Deadlift
5x40%
5x50%
5x60%

5min rest

10min emom
2 hang squat clean
(Build ahap)

5min rest

Open workout 16.3
7min amrap
10 power snatch 75/55
3 bar mu's

December 06, 2016

10min
Push press
5x40%
5x50%
5x60%

5min rest

Tabata
Row (cal)
Push-ups
DB snatch
Sit-ups

5min rest

For time:
50 wallballs 20/14
25 pull-ups
50 wallballs 20/14
25 pull-ups
150 double unders

December 02, 2016

15min
Front squat
5x75%
3x85%
1+x95%

5min rest

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

5min rest

9min amrap
3-6-9-12-15-18-21...
c&j 135/95
t2b

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