Strength/Skill A. 20 Rep Benchmark TnG Power Cleans B. OHS 3x4, Climbing Conditioning "Hulk" 15min AMRAP 10 HSPU 10 TTB 30 Double Unders
2015 09 30
Strength/Skill A. Snatch Grip Deadlift 4x3 @ 85% B. Pausing Snatch Grip High Pulls 3x2 3 second pause just below the knee then explode in to the second pull Conditioning "Quicksilver" 10min AMRAP 10 Power Snatch 75/55 10 Burpee
2015 09 29
Strengh/Skill A. EMOMx10 – 5 Push Press…use moderate weight and focus on cycle time between reps. B. EMOMx5 – Athlete choice of Gymnastic Movement. Perform 3-5 reps with focus on technique…perfect form. Conditioning "Hawkeye" For Time 800m Run 25 Wall Balls 20/14 400m Run 25 KBS 53/35 200m Run 25…
2015 09 28
Strength/Skill A. Front Squats 3x10 Climbing B. W2H Complex of: 1 Power Clean+2 Hang Squat Cleans + 1 Jerk Conditioning "Wasp" 20min AMRAP 10 Thrusters 95/65 10 Pull Ups
2015 09 27
Strength None Conditioning “Benchmark Friday” “Kelly” 5RFT 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 *****use left over time for mobility work or goat work.
2015 09 24
Strength A. Back Squats 3x10 Climbing B. W2H Complex of: 1Power Snatch+2Hang Squat Snatch+1 OHS Conditioning "Megatron" 12min AMRAP 5 Power Snatch 95/65 5 OHS 5 TTB
2015 09 23
2015 09 22
Strength A. Deadlift 4x5 @ 80% 1RM B. EMOMx10 1st 5 unbroken Pull Ups 2nd 30 Double Unders Conditioning "Bumblebee" 5 RFT 20 Plate Taps 45/25 15 Burpee to Plate 10 Pull Ups
2015 09 21
Strength/Skill EMOMx10 1st 7 Front Squats 135/95 2nd 5 Burpees over the Bar Conditioning "Ratchet" 20min AMRAP 15 Clean and Jerks 95/65 400m Run
2015 09 20
Strength A. Strict Press 5-3-3-1-3-3-5 B. EMOMx10 – 1Power Snatch + 1 OHS Conditioning “Annie” For Time: 50-40-30-20-10 Double Unders Sit Ups
2015 09 17