Friday, 06-16-2017
Strength. Deadlift Warmup. Thrusters & muscle-ups muscle-up scaling is 2:1 C2B or pull-ups + ring dips Conditioning. For time 15 thrusters (165/110) 10 muscle ups 5 rope climbs Cash out 100 sit ups 100 Russian twists w/weight
Wednesday, 06-14-2017
Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of 1RM) 200m KB farmer’s carry 10 tire flips
Tuesday, 06-13-2017
Barbell Warmup 12’ EMOM 1 Clean & Jerk, add 5-10 lbs each minute Conditioning: 3 rounds for time 10 KB swings (72/53) 15 goblet squats 200m run Cool down: 400m walk w/object
Friday, 06-09-2017
Strength. Deadlift Conditioning. E2MOM 20 Work up to a Heavy Bear Complex Power Clean Front Squat Push Press Back Squat Push Press
Wednesday, 06-07-2017
Strength. Push or Bench Press Conditioning — Sprint 50 Double Unders (2 : 1 Singles) 10 Deadlifts L1: 155# / 105# L2: 185# / 125# L3: 225# / 155# 40 Double Unders 8 Deadlifts 30 Double Unders 6 Deadlifts 20 Double Unders 4 Deadlifts 10 Double Unders 2 Deadlifts
Wednesday, 05-31-2017
Strength. Strict or Bench Press Conditioning. 5 Rounds for Time 5 Snatches 10 Front Rack Lunges 20 Bar Jump Overs L1 95/65 L2 115/75 L3 135/95
Friday, 05-26-2017
Strength. Week 2 Deadlift Barbell Warm-up Conditioning. For Time* Chipper: 800M Run 5 Power Cleans RX 205/125, RTG 225/135 30 Wall Balls 400M run 10 S2O RX 155/105, RTG 185/110 25 Hollow Rocks 200M run 15 Thrusters RX 135/95, RTG 155/105 20 Burpees *30 Minute Cap
Wednesday, 05-24-2017
Strength. Push Jerk 1-1-1-1-1 Conditioning. 3 Rounds for time Double-Under Helen 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG C2B RTG Mobility. Static stretch
Friday, 05-19-2017
Strength. Deadlift Conditioning. For Time 21, 15, 9, 15, 21 Snatches 75/55 Pull Ups Russian Twist 2:1
Wednesday, 05-17-2017
Strength. Bench/Strict Press Conditioning. EMOM. Two Rounds Kettlebell Swings 53/20 Ball Slams 20/15 Kettlebell Cleans Slam Ball Russian Twist Kettlebell Snatches Slam Ball Sit Ups Kettlebell Jerks Slam Ball Rotational Toss
