SOGO 05/26/2019

4-5 Rounds (Not for Time)
10-15 Strict Pull Ups
10-15 Supine Rows
10 - 15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left

No real rest between movements.  Rest 3 Min between rounds.

Read More
MIranda Alcaraz
OLY 05/26/2019

Push Jerk (6 x 3)

You may also do split for these if you would like - there is a separate place to score it if you do.

Front Squat (5 x 5 )

For these reps you can start with the final weight you used for the 6 x 3 Jerk - or if your squat is not as strong yet - you may choose to go down.

Rest as needed between sets.

Read More
MIranda Alcaraz
POWER 05/26/2019

Pause Bench Press (5 x 6)

3 Second Pause at the BottomFor these reps you will lay on the bench.  Pull the shoulders back and down and make sure you can have your heels down on the ground or on some plates or something.  KEEP the butt on the bench.

For Time:
30 Dips

Every time you break 10 push ups.
GOOD LUCK with that one.

Read More
MIranda Alcaraz
TUESDAY 05/28/2019

PROGRAM A

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers

Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min.

RX Men: 40# DB
RX Women: 25# DB

Read More
WEDNESDAY 05/29/2019

PROGRAM B

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)

8 Push Press
6 DB Step Up Over / or BB Step Up

RX Men: 75# Bar, 40# DBs (if using for step up overs)
RX Women: 55#, 25# DBs (if using for step up overs)

Read More
THURSDAY SHIFT 05/30/2019

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Goblet Squats (or DB Squats)
30 Second Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
8 Sit Ups

Idea weight for Men: 30-50# Single DB/KB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Read More
POWER 05/19/2019

Deficit Deadlift (6 x 5 (Building))

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between.  Score is heaviest set.

Weighted Pistols (4 x 8 (Each Side))

Holding an object at the chest complete single leg squats.You will do an entire set of 8 on one leg and then rest a bit and then switch.

Read More
OLY 05/19/2019

Hang Power Clean (6 x 2)

Rest as needed between sets.  Add weight if technique is sound and lifts are successful.

For Time
20 Power Cleans with 70-80% of your last successful double from part 1
Score is time - list weight in comments.

Read More