Friday, 05-12-2017
Strength: Back Squat 5×3 Conditioning. AMRAP 10 5 S2OH 7 Hang Cleans 9 Burpees L1 95/65 L2 115/80 L3 135/95, Burpee over Bar
Wednesday, 05-10-2017
Strength: Push Press 3-3-3-1-1-1 Conditioning. 4 Rounds 1 Min. Double Unders 1 Min. Power Snatch 75/55 1 Min. Sit-ups 1 Min. Lunges 1 Min. Rest
Friday, 05-05-2017
Strength. Overhead Squat 3-4 warm-up sets, then 3,3,3,3 HASP Conditioning. 9-15-21 Power Snatch 95/65 Box Jump 24/20 1 Rope Climb after each round
Wednesday, 05-03-2017
Strength. Split Jerk from the Rack 3-4 warm up sets, then 2-2-2-2 HASP Squat Clean Warm-up Conditioning. 15 minute AMRAP Squat Cleans and Burpees Perform 1,2,3,4… squat clean and 10,9,8,7…. burpees Men 135 RX /155 RTG, Women 95 RX /105 RTG Mobility Foam Roll
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Wednesday, 04-26-2017
Strength. Max Strict or Bench Press Conditioning. 3 Rounds For Time 10 Deadlifts 185/135 10 Box Jumps 24/20 10 Hang Power Clean 135/95 10 HSPU
Friday, 04-21-2017
Strength. Deadlift 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1 Conditioning. 4 Rounds. AMRAP 3 10 Front Squats 15 KB Swing 53/35 Max Cal. Row 2 Min. Rest Between Rounds L1 115/80 L2 155/110 L3 185/130, 70/53 * Score the lowest round of Calories
Thursday, 04-20-2017
Skill. Muscle-up Progression Conditioning. For Time 1,000m Run 50 Wall Balls 24/20 40 Box Jumps 20/14 30 P Cleans 135/95 20 DB Snatch 45+/25+ 10 Push Press 135/95 1,000m Run
Wednesday, 04-19-2017
Strength. Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, 70 AMRAP Conditioning. AMRAP 10 6 P. Snatch 9 Deadlifts Unbroken Double Unders L1 95/65, 10 Double Unders L2 115/80, 20 Double Unders L3 135/95, 30 Double Unders Sx 2:1 unbroken
Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7 Toes to bar 9 Back Rack Lunge 95/65
