Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Wednesday, 02-15-2017
Strength 1 Rep Max Jerk Conditioning “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” AMRAP 20 5 HSPU 10 Pistols 15 Pull-ups
Friday, 02-10-2017
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6, 9, 12… OHS (95/65) Burpees
Thursday, 02-09-2017
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20 Wall Balls 20/14 20 Farmer Carry Lunges 30+/15+ 20 Box Jumps 24/20
Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5 Snatches 10 Goblet Squats 500m Row L1 95/65 L2 115/75 L3 135/95
Tuesday, 02-07-2017
Group Warm Up Conditioning. “Daniel” for Time 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters 400 meter run 50 Pull-ups
Monday, 02-06-2017
Barbell Warm Up Strength. Cleans 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. 5 Rounds for Time 12 KB Swings 53/35 9 Burpee Box Jumps 24/20 6 Power Cleans 135/95
Friday, 02-03-2017
Strength Deadlifts Conditioning. 5 Rounds for time. 10 Deadlifts @ BW Suicide Sprints Cash Out. 5 Sets for Quality 10 Good Mornings @20-25% Deadlift 1RM or less
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15. Increasing weight Clean Deadlift Power Clean Clean Deadlift Power Clean Jerk Blue Pill. “Mini Murph” 5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats
Wednesday, 02-01-2017
Strength Jerks Conditioning. 20 Minute AMRAP 5 Strict Press 10 Box Jumps 15 Twisting Mountain Climbers* *Same as a normal mountain climber, but knee is trying to hit opposite elbow, Left + Right = 1
