KMF Blog

15min
Deadlift
5x75%
3x85%
1+x95%

5min rest

4rds
800m run
10 deadlift 225/155

November 29, 2016

15min
Push press
5x75%
3x85%
1+x95%

5min rest

5min emom
7 hang pwr clean 155/105

1min rest

5min emom
5 hang pwr clean 185/130

1min rest

5min emom
3 hang pwr clean 205/145

3min rest

7min amrap
15 push jerk 95/65
15 sit-ups
50 double unders

November 28, 2016

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

5min rest

Tabata
T2B
Wallballs 20/14

5min rest

5rds for time:
3 squat snatch 185/130
5 hspu
7 c2b pull-ups

November 23, 2016

15min
Deadlift
3x80%
3x85%
3+x90%

3min rest

10min emom
3 power clean
(Build ahap)

5min rest

12min amrap
50 t2b
40 wallballs 20/14
30 power cleans 135/95
20 hspu

November 17, 2016

15min
Push press
5x75%
5x80%
5+x85%

5min rest

W/ a partner
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Every 3min 200m run

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