Strength/Skill A. Back Squat 5x7 Back Squats @ 80% Complete Back Squats every 3 minutes Conditioning For Time 30-20-10 Box Jumps 24/20 KBS 53/35 ***200m Sprint after each round (total of 3 200m sprints)
2017 04 30
Strength/Skill A. Back Squat 3x5 Box Squats - Light load for Activation Complete Box Squats on the minute 4x9 Back Sqaut @ 75% Complete Back Squats every 3 minutes Conditioning For Time 1K Row 50 Hang Power Cleans 95/65 25 Pull Ups
2017 04 27
Strength/Skill A. Strict Press 5 Reps @ 60% of 1RM 5 Reps @ 70% 5 Reps @ 80% 5 Reps @ 84% Complete each set every 3 minutes Conditioning 15 AMRAP 100m Sprint Forward 10 Dumbbell power Cleans 50/35 100m Sprint Backwards 10 Dumbbell power Cleans 50/35
2017 04 26
Strength/Skill A. Back Squats 10x3 Back Squats @ 85% Complete Back Squats every 2 minutes Conditioning 15 AMRAP 5 Bar Muscle Ups 10 Power Snatch 75/55 30 Double Unders
2017 04 25
Conditioning "Rowing-Cindy" 20min AMRAP 5 Pull Ups 10 Push Ups 21/15 Cal Row Midline 4 RNFT 20 GHD Sit Up 15 Back Ext 10 TTB
2017 04 24
Strength/SKill A. Snatch Primer - Complete 3 sets Hang Muscle Snatch + OHS + Hang Squat Snatch Start with empty BB….don't climb higher than 95/65 Focus on speed and position. B. EMOMx8 Snatch Set 1 - 3 Reps @ 60% Set 2 - 3 Reps @ 65% Set 3 -…
2017 04 23
Conditioning AMRAP 20 10m Single Arm OH Walking Lunge (Right Arm) 50/35 10 Burpees 10m Single Arm OH Walking Lunge (Left Arm) 10 Pull Ups Midline 3RNFT 15 Superman Rocks 15 Hollow Rocks 25 AB Mat Situps
2017 04 20
Strength/Skill A.Back Squats 7x5 Back Squats @ 80% Complete Back Squats every 3 minutes Conditioning 3 Rounds for Time 400m Run 12 Clean and Jerks 115/85 10 Pull Ups
2017 04 19
Strength/Skill A. Strict Press 5 Reps @ 57.5% of 1RM 5 Reps @ 67.5% 5 Reps @ 77.5% 5 Reps @ 83.5% Complete each set every 3 minutes Conditioning For Time Buy In - 100 Double Unders Then…..3 Rounds of.. 15 KBS 53/35 10 Turkey Get Ups (5 each side)…
2017 04 18
Strength/Skill A. Back Squat 5x7 Back Squats @ 75% Complete Back Squats every 3 minutes Conditioning For Time Buy In - 50/35 Cal Row Then 5 Rounds of 10 TTB 10 Wall Balls 20/14 Both 10' Cash out - 50/35 Cal Row
2017 04 17