Wednesday, 08-17-2016
Clean Complex Warm-up Strength. EMOM 10 1 Hang Power Clean, 1 Front Squat, 1 Power Clean Work up to a heavy weight Conditioning. 4 Rounds for time 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG
Friday, 08-12-2016
Strength. 5 rep max Deadlift Conditioning. 30-20-10 (RTG is 40-30-20-10) Pullups Front Squats (135/95) (Scale as necessary)
Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Scaled. 12 – 9 – 6 Pull-Up Power Snatch
Wednesday, 08-03-2016
Barbell Warm Up Strength. Power Clean 20 minutes to establish 2 rep max Conditioning. AMRAP 15 minutes 5 T2B 3 Power Clean RX (155/105) RTG (205/145) 1 Rope Climb Cash Out 4 x 200m sprint rest 1:1
Friday, 07-29-2016
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Thursday, 07-28-2016
Strength. Bench Press or Press 5×50%, 5×60, 3×70%, 3×75%, 3×80%, 2×85%, 2×90% 2×90% Conditioning. 5 Rounds for Time 5 Thrusters L1 95/65 L2 115/85, L3 135/95 7 Toes to bar 10 Deadlifts L1 95/65 L2 115/85, L3 135/95 Cash out: Weighted Plank holds 30 seconds on 30 off, 3 minutes
Strongman, 07-26-2016
Part 1 10 Minute EMOM Odd – Sumo Deadlift 3 @ 85% Even – 5 Push-ups Part 2 Weighted Box Push / Power Cleans 2@85% Part 3 200M Odd Weight Farmer Carry
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Friday, 07-15-2016
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Strongman, 07-12-2016
Part 1 12 EMOM Even 3 Push Jerks (Increase Weight) Odd 20 Calorie Row (Damper 10/8) Part 2 Zercher Carry and Squats Part 3 30/30 Dumbbell Holds Slam Ball Shoulder Toss
