Strength/Skill AMRAP 20 30 Wall Balls 20/14 10' 20 Box Jump Overs 24/20 10 Power Snatch 95/65 Midline EMOM x 12 min 1 - 15 GHD Situps min 2 - 10 Hip Ext min 3 - 30 Double unders
2017 05 25
Strength/Skill A. Max Load OH Yoke Carry Make 3 attempts B. Max Load sled push Make 3 attempts C. Max Load Sled pull make 3 attempts 20m equals one attempt *Yoke can only be dropped to change directions ***make quick transition with sled and yoke…don’t sand bag here! Conditioning In…
2017 05 25
Strength/Skill A. Strict Press 5 Reps @ 70% of 1RM 5 Reps @ 80% 5 Reps @ 85% 5 Reps @ 86% Complete each set every 3 minutes Conditioning 5 RFT Run 400m 10 Power Cleans 135/95
2017 05 23
Strength/Skill 1RM Squat Snatch Take 20min to find Conditioning AMRAP 7 Bar Muscle Up Thruster 95/65 Start with 1 rep of each and continue to add one rep to each every round…so 1 muscle up, 1 thurster then 2 mu, 2 thruster then 3 muscle ups, 3 thrusters and so…
2017 05 22
Strength/Skill A. Back Squats 10x3 Back Squats @ 92% Complete Back Squats every 3 minutes Conditioning AMRAp 8 2 Power Snatch 115/80 10 TTB 4 Power Snatch 10TTB 6 Power Snatch 10 TTB ….continue to add 2 Snatches to every round.
2017 05 21
Strength/Skill A.Back Squats 7x5 Back Squats @ 90% Complete Back Squats every 3 minutes Conditioning For Time 30-20-10 Push Press 95/65 Over the bar bupees facing Pull Ups
2017 05 18
Conditioning For Time Run 200m Rest 60 seconds Run 400m Rest 2 minutes Run 800m Rest 3 minutes Run 1 mile Conditioning 3RNFT 25 Abmat Sit Ups 20 Glute Bridges
2017 05 17
Strength/Skill A. Back Squat 5x7 Back Squats @ 85% Complete Back Squats every 3 minutes Conditioning AMRAP 15 100m Farmers Carry 53/35 (2 KB's) 20 Box Jump Overs 24/20 40 Double Unders 20 Push Ups
2017 05 16
Strength/Skill A. Snatch Complex - EMOM x 10 Complete 2 Pausing Snatch Grip Deads + 1 Power Snatch ***pause at the knee, mid thigh and shrug at the pockets Loading should start around 55-60% of 1rm Snatch and do not exceed 75% over the workout. B. Take 10min W2H Power…
2017 05 15
We had a lot of fun at the St. Jude Dragon Boat race this weekend. Strength/Skill A. Strict Press 5 Reps @ 65.5% of 1RM 5 Reps @ 75.5% 5 Reps @ 83.5% 5 Reps @ 85.5% Complete each set every 3 minutes Conditioning FT 50m Sprint 50m Walking Lunge…
2017 05 14