122917 Friday
Warm Up: Stretch Conditioning: “DT” 5RFT 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push jerk Row conditioning: On the Minute x 12 (3...
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122817 Thursday
Warm Up: Stretch Barbell Conditioning: EMOM x 5min 5 Touch and Go Power Clean and Jerks Conditioning: AMRAP x 15min 15 Power Snatch...
122717 Wednesday
Warm Up: Stretch Strength: Take 20min to build to a Heavy single front Squat Conditioning: For Time: 21-18-15-12-9-6-3 Kb Swings (70/45)...
122617 Tuesday
Warm Up: Stretch Strength: OHS 10-10-10 (building if able) Conditioning: AMRAP x 20min 27/21 Cal Row 21 C2B pull-ups 15 Burpee Box Jumps...
122217 Friday
Warm Up: Stretch Strength: Bench Press 10-8-6-4-2 (building) Back Ext 5x10 Dips 5x6 Conditioning: 4RFT 400m Run 20 Wall Balls (20/14) 15...
122117 Thursday
Warm Up: Stretch Strength: EMOM x 10min 1 Squat Clean Conditioning: AMRAP ladder x 8min 3,6,9,12,15..etc Thrusters (95/65) T2B Row...
122017 Wednesday
Warm Up: Stretch Strength: EMOM x 5min 5 Touch and go C&J (choose your load) Conditioning: 5 Rounds on the 4:00min 30 Sit Ups 15 Pull Ups...
121917 Tuesday
Warm Up: Stretch Conditioning: For Time: 20 Power Snatches (115/75) 20 Bar facing Burpees 20 OHS 20 Bar facing Burpees 20 Squat Snatches...
121817 Monday
Warm Up: Stretch Strength: Full Snatch 2-2-2-2-2 (building) Conditioning: For Time: 1500m Row 100 Dbl Unders 50/30 Cal bike 100 Dbl...
121517 Friday
Warm Up: Stretch Strength: Front Squat 12-12-12 (building) K2E 3x15 Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat (135/95) HSPU
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