August - 2017

083117 Thursday

Warm Up: Stretch Strength: A) Front Squat 4x5 (75%) *Rest* B) Deadlift 3-3-3-3 (building) Conditioning: AMRAP x 10min 7 Power Snatch...

083017 Wednesday

Warm Up: Stretch X2 10 Cal Assault bike 10 Hand Release Push Ups 10 Kb SDHP Strength: Push Press 5x5 (75%) KB single arm rows 5x10...

082917 Tuesday

Warm Up: Stretch Barbell Conditioning: For Time: 10 Power Snatch (115/65) 8 Power Snatch (135/75) 6 Power Snatch (155/85) 4 Power Snatch...

082817 Monday

Warm Up: Stretch X2 10 Good Mornings 10 Kb Swings 10 Walking Lunges Strength: Back Squat 4x5 (75%) Back Ext 4x10 Conditioning: AMRAP x...

082517 Friday

Warm Up: Stretch Tabata Assault Bike Strength: Hang Power Clean 3-3-3-3 (building) Conditioning: For Time: 21 Thrusters (95/65) 15 Bar...

082417 Thursday

Warm Up: Stretch Strength: A) Clean & Jerk 2-2-2-5 B) Front Squat 5x3 (75%) Conditioning: For Time: 400m Run 15 Power Snatch (135/95) 30...

082317 Wednesday

Warm Up: Stretch X2 200m Run 5 Slow Press Ups 10 Good Mornings 10 Goblet Squat 10 Kb Swings Strength: Back Squat 5x3 (75%) Conditioning:...

082217 Tuesday

Warm Up: Stretch Barbell Conditioning: EMOM x 8min 3 Squat Cleans Conditioning: In 4min 15-12-9 Wall Balls (20/14) C2B Max Cals on bike...

082117 Monday

Warm Up: Stretch Strength: A) Hang Power Snatch 3-3-3 B) OHS 3-3-3 Conditioning: For Time: 21-15-9 SDHP (95/65) Push Press Lateral Burpees

081917 Saturday

Warm Up: Stretch Make up Strength missed during the week Conditioning: For Time: 800m Run then, 21-18-15-12-9 Wall Balls (20/14) SDHP...