112917 Wednesday
Warm Up: Stretch Strength: Bench Press 5x10 (Across) Abs 5x10 Conditioning: For Time: 50-40-30-20-10 Wall Balls (20/14) *400m Run after...
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112817 Tuesday
Warm Up: Stretch Strength: EMOM x 10min 1 Power Clean + 1 Push Jerk Conditioning: For Time: 500m Row 30 Clean and Jerks (135/95) 500m Row...
112717 Monday
Warm Up: Stretch Skill: EMOM x 10min Odd: unbroken max pull ups Even: 40 Dbl Unders Strength: Back Squat 5 reps @70% 5 reps @73% 4 reps...
112417 Friday
Warm Up: Stretch Conditioning: AMRAP x 13min 10 Burpees 10 C2B 10 Cal Row 10 HSPU Midline: Not for time- 30 Strict T2b 45 GHD Sit Ups 60...
112217 Wednesday
Warm Up: Stretch Conditioning: A) For Time: 21 Push Press (135/85) 21 Front Squats 21 Hang Power Cleans *rest 2min 15 Push Press (155/95)...
112117 Tuesday
Warm Up: Stretch Strength: Power Clean 2-2-2-2-2 Back Ext 5x10 Conditioning: 5 Rounds Every 4 Min, 12 T2B 15 Deadlifts (185/135) 12/9 Cal...
112017 Monday
Warm Up: Stretch Strength: OHS 3-3-3-3-3 Abs 5x10 Conditioning: AMRAP x 15min 50 Dbl Unders 25/15 Cal Row 10 OHS (75/115)
111617 Thursday
Warm Up: Stretch Strength: Back Squat 5x3 (85%) Conditioning: 8 Rounds 0:20sec Back Squats (45/35) 0:10sec Rest 0:20sec Dbl Unders...
111517 Wednesday
Warm Up: Stretch Conditioning: AMRAP x 4min 27 Cal Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) *rest 4min AMRAP x 4min...
111417 Tuesday
Warm Up: Stretch X2 10 KB Swings 10 OHS 10 Back Ext Strength: EMOM x 10min 2 Power Snatch Conditioning: 5RFT 15 Power Snatches (75/55) 30...
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