September - 2017 2/3

091817 Monday

Warm Up: Stretch Strength: Strict Press 10-8-6-4-2 Back Ext 5x10 Conditioning: For Time: 60 Dbl Unders 60 Air Squats 600m Run 40 Kb...

091517 Friday

Warm Up: Stretch X2 5 Kb thrusters 10 T2b 15 Dbl Unders 200m jog Conditioning: A) 5RFT 15 GHD Sit Ups 15 Cal Row B) AMRAP x 9min 9 Kb...

091417 Thursday

Warm Up: Stretch Strength: A) Clean & Jerk 2-2-2-2-1 (building) B) Front Squats 5x5 (75%) Conditioning: For Time: 21-15-9 Squat Snatch...

091317 Wednesday

Warm Up: Stretch X2 5 Pull Ups 10 Push Ups 15 Air Squats 20 Back Ext Strength: Deadlift 3-3-3-2-2 (building) Conditioning: AMRAP x 15min...

091217 Tuesday

Warm Up: Stretch Barbell Conditioning: EMOM x 12min Odd: 3 Power Cleans Even: 0:30sec Plank Conditioning: 5 Rounds In 3min: Run 400m 10...

091117 Monday

Warm Up: Stretch Strength: A) Power Snatch 2-2-2-2-1 (building) B) Back Squat 5x5 (75%) Conditioning: For Time: 21-15-9 OHS (95/65) HSPU T2B

090917 Saturday

Warm Up: Stretch *Make up Strength missed this week* Conditioning: For Time: 400m Run 4 Rounds of DT 400m Run 3 Rounds of Cindy 400m Run...

090817 Friday

Warm Up: Stretch X2 10 Cal Assault bike 10 Med ball Cleans 10 Back Ext Barbell Conditioning: EMOM x 10min 3 Front Squats (75%+)...

090717 Thursday

Warm Up: Stretch Strength: Deadlift 5-5-5-5-5 (building) Abs 5x15 Conditioning: For Time: 800m Run 30/25Calorie Row 25 Burpees 20...

090617 Wednesday

Warm Up: Stretch X2 10 Burpees 10 Strict Press 10 Back Ext 10 Sit Ups 200m Run Strength: Push Jerk (from rack)3-3-3-3 (building)...