April - 2018

043018 Monday

Warm up: Stretch Strength: Back Squat 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85% 2 @ 90% *rest 2min between sets Conditioning: “Spin Doctor” AMRAP...

042817 Saturday

Warm up: Stretch Conditioning: A) Make Up day missed this week B) For Time: Buy in: 500m row 21-18-15-12-9-6 Burpee Box Jump...

042718 Friday

Warm up: Stretch Strength: Power Clean 3-3-3-3-3 (building. Touch n go reps) Conditioning: 3RFT 15 T2B 12 Pull-ups 9 Hang Power Clean...

042618 Thursday

Warm up: Stretch Strength: EMOM x 10min 1 Tempo Front Squat *5seconds to the bottom, followed by a 1 second pause. Conditioning: For...

042518 Wednesday

Warm up: Stretch Skill: On the Minute x 12min Odd: 50 dbl Unders Even: Max Strict HSPU Conditioning: For Time: 1000m Row 35 Burpees over...

042418 Tuesday

Warm up: Stretch Strength: Power Clean & Jerk On the Minute x 12 Minutes 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Minutes...

042318 Monday

Warm up: Stretch Strength: Back Squat 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Rest 2min between each set...

042118 Saturday

Warm up: Stretch Conditioning: A) Make Up day missed this week B) 2RFT 200m run 21 Thrusters (75/55) 200m run 15 HSPU 200m 9 C2B 200m run

042018 Friday

Warm up: Stretch Conditioning: 0:00-10:00min Row 2K, max clean and jerks(135/95) in remaining time 10:00-13:00min Rest 13:00-20:00: 800m...

041918 Thursday

Warm up: Stretch Strength: Deadlift Build to a Heavy set of 2 Followed by... 3 sets of 7 reps @ 80% of the above load. Conditioning: For...