Strength A. Strict Press 3x3 B. Snatch Complex – W2H Set of: Hang Snatch+Snatch+OHS Conditioning "Ham Porter" 20min AMRAP 20 Wall Balls 20/14 10 TTB 5 OHS 135/95
2015 08 31
Strength A. Back Squat 8x4A @ 75-85% of 1RM Conditioning "Wendy" For time: 3 Rounds 5 HPC 115/80 5 Burpees Rest 2min 2 Rounds 5 Power Cleans 5 Burpees Rest 1min 1 Round 15 Clean and Jerks 15 Burpees
2015 08 30
Strength A. 10min of Handstand Walk or HSPU Practice B. 2min Max Reps Double Unders Rest 2min 2min Max Reps Double Unders *****record total reps from both rounds Conditioning "Love Boat Captain" 21-15-9-6-3 Thrusters 95/65 Box Jumps 24/20
2015 08 27
Strength A. Back Squats 6x6A @ 70-75% of 1RM B. EMOMx8 : 8 Unbroken Pull Ups Conditioning "Rearviewmirror" EMOM FALAP 3 Deadlifts 115/80 2 Power Cleans 1 Jerk ****record number of rounds completed. When prescribed reps can not be completed in one minute the athlete is finished.
2015 08 26
Strength A. Push Press 5x5A B. EMOMx8 1st min-30sec L-sit 2nd min-30sec FLR Conditioning "Corduroy" 3RFT 10 Front Squats 155/105 from Ground 10 Burpee Over Bar 30 Double Unders
2015 08 25
Strength A. Snatch Grip Deadlift 5x5 @ 75% of 1RM B. EMOMx10 : 1 Power Snatch @ 80% 1RM Conditioning "MFC" 10min AMRAP 10 OHS 95/65 5 Max Effort Broad Jumps
2015 08 24
Strength Front Squats 5x1 Across @ 90% of 1RM Conditioning "Sometimes" 25min AMRAP 400m Run 25 Goblet Squats 53/35 20 Single Arm KB Snatch (Alt.) 15 KB High Pulls 10 KBS
2015 08 23
Strength None Conditioning "Mouth" 21/15/9 HSPU Box Jumps 24/20 Rest 10 Minutes "Sloth" 9/15/21 Clusters 95/65 Burpees
2015 08 20
Strength A. Front Squats 5x5A B. EMOMx7 : 40 Double Unders Conditioning "Mikey" 5min AMRAP Max Reps Wall Ball Shots 20/14
2015 08 19
Strength Pulling Work 3 Giant Sets 10 Goodmornings 10 Bent Over Rows 10 Ring Rows ****try to increase load from last seession. Conditioning Metcon "Chunk" 3RFT 400m Run 12 Power Snatch 95/65 21 Pull Ups
2015 08 18