Friday, 07-21-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3
Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Wednesday, 07-12-2017
Strength: Deadlifts 1×5 @ 65% 1×3 @ 75% 2×2 @ 85% AMRAP @ 50% Conditioning. 5 rounds for quality* 10 Medball or plate pushups (Alternating sides) Suicides at the alley with 4 cones Right into AMRAP of Dips *Rest 2 minutes each round *The goal is 10+ dips each round. Use band and scale as […]
Monday, 07-10-2017
Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for quality 50 meters Sled sprints (3-45’s lbs/1-45lbs and 1-25lbs) 10-Russian Kb swings (heavy as possible)
Friday, 07-07-2017
Strength — Good Mornings and Sit Ups superset 5 Sets 15 Good Morning (Barbell) 30 Sit Ups Conditioning — DT — 3 Rounds 12 Deadlift L1 — 115# / 80# L2 — 135# / 95# L3 — 155# / 105# 9 Power Clean 6 S2OH Cash Out — Front to Back Alternating Strict […]
Friday, 06-30-2017
Strength. Sumo Deadlift 7×3 work up in weight Clean and Jerk bar Warm up Conditioning. Need for Speed 1 practice round 10-5-5, then for time* 40/30 Cal Row 20/15 Clean & Jerk 135/95 10 Handstand Push-up *10 min cap Cash out Barbell partner leg roll out
Tuesday, 06-26-2017
Shoulder mobility, bands Strict pull-ups, 3×5 Conditioning. 5 minute AMRAP 5 pull-ups (any style) 10 Push Ups 15 Ball Slams -Rest 2- 7 Minute AMRAP 7 Push Jerks 50% 1rpm 14 V-ups 21 Wall Balls -Rest 2- 9 Minute AMRAP 9 Deadlifts 60% 1rpm 9 Burpees 9 Box Jump Overs
Friday, 06-23-2017
Strength Max Deadlift Conditioning AMRAP 10 5 Snatches 75/55 7 Box Jumps Cal. Row 10/8
Wednesday, 06-21-2017
Strength Max Push / Bench Press Conditioning. Tabata 8 Rounds, 20 on /10 off Tabata Ball Slams 1 Minute Rest Tabata Walking Planks 1 Minute rest Tabata Sit-ups 1 Minute Rest Tabata Pull-ups
