Strength/Skill EMOM x 12 1st 18/15 CAL ROW 2nd Max Reps Wall Balls in 40sec 20/14 10' Conditioning With a 10min Running Clock 15/12/9 Power Snatch 115/80 TTB …in remaining time AMRAP of Burpee Box Jumps 24/20
2017 01 30
Strength/Skill A. Pause Front Squats EMOM x 12 - 2 Pausing Front Squats Climbing Start at 60% of 1RM Front Squat w/ 3sec pause in the bottom. Conditioning AMRAP 12 70 Double Unders 50 BFB 30 Squat Cleans Thrusters 115/80 10 Muscle Ups
2017 01 29
Strength A. Deadlift 5x1 @ 80% **2min Rest between reps B. Power Clean Complex 6 sets of: (2 Single Power Cleans @ 80%) **10 sec pause between singles Conditioning For Time 15-12-9-12-15 KBS 70/53 Box Jumps 24/20 TTB
2017 01 22
Conditioning For Time 50 Ring Dips 50 Squat Cleans 115/80 50 Ring Dips Midline EMOM x 12 1st Double Unders Max Reps in 40sec 2nd Back Ext Max Reps in 30sec 3rd GHD sit ups max reps in 20sec
2017 01 18
Strength A. Deadlift 5x3 @ 75% **rest 2 between sets B. 5x3 Weighted Pull ups, Climbing Conditioning 4RFT 12 C2b 9 Deadlifts 155/105 6 Hang Power Cleans 3 Jerks
2017 01 17
Strength/Skill EMOM x 12 1st 15/12 Cal Row 2nd Max Reps Thrusters in 40sec 95/65 Conditioning AMRAP 12 12 Burpees to 6" target 12 TTB 40 Double Unders
2017 01 16
Conditioning "Angie" For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Complete each movement before moving on to the next
2017 01 13
Strength/Skill A. Clean Complex - 1 Pausing Clean Deadlift + 1 High Hang Squat Clean + 1 Squat Clean ***Pause 2sec just below the knee and then again at mid thigh. Take 10min to build to a mod load….don't exceed 60% of 1rm Clean B. 10min B2H Double Squat Clean…
2017 01 11
Conditioning For Time 30 Snatches 135/95 EMOM complete 30 Double Unders Midline EMOM x 20 1st 20sec GHD Static Hold 2nd 15 GHD Sit Ups 3rd 20 sec Back Ext Static Hold 4th 15 Back Ext 5th Rest
2017 01 10
Strength/Skill Deadlift Week 1 A. Deadlift 5x5 @ 70% of 1RM B. Ring Rows 3x15 **on Deadlifts rest no longer than 2min between Sets Conditioning For Time 1k Row 30 Deadlifts 135/95 15 Front Squats 30 Deadlifts 1k Row
2017 01 09