July - 2018

073118 Tuesday

Warm up: Stretch Strength: Build to a heavy set of 8 Deadlift Conditioning: 2RFT 10 Bar Muscle ups (modify- x2 Pull ups) 20 Bar facing...

073018 Monday

Warm up: Stretch Strength: Build to a Heavy set of 10 reps Back Squat Conditioning: 3RFT 800m Run 30 Cal Row 20 Altenating DB Snatches...

072718 Friday

Warm up: Stretch Skill: EMOM x 6min 6 HSPU 12 air squats Conditioning: For time 30 KB swings (53/35) 30 Thrusters (95/65) 30 Cal Row Rest...

072618 Thursday

Warm up: Stretch Strength: Front Squats 2-2-2-2-2-2 (building) Conditioning: For Time 21-15-9 Row for Cals SDHP (95/65) Wall balls...

072518 Wednesday

Warm up: Stretch Conditioning: 5RFT 15/10 Cal Assault bike 10 Burpees Deadlift Accessory: Sumo Deadlift 8-8-8 *Rest 5min Romanian...

072418 Tuesday

Warm up: Stretch Strength: EMOM x 8min Hang Power Clean + Power Clean + split jerk (Building if able) Conditioning: AMRAP x 20min 5 Pull...

072318 Monday

Warm up: Stretch Strength: 1) On the minute x 9min (3 Rounds) Back Squat Minute 1- 5 reps @ 75% Minute 2- 3 reps @ 80% Minute 3- 1 rep @...

072018 Friday

Warm up: Stretch Strength: Front Squat 5-4-3-2-1 (building to a heavy single for the day) Conditioning: For Time 21 OHS (95/65) 200m run...

071918 Thursday

Warm up: Stretch Skills: On the minute x 10 5 Pull ups 7 burpees Conditioning: AMRAP x 16min 8 Clean & Jerks (135/95) 16 Box Jumps...

071818 Wednesday

Warm up: Stretch Strength: EMOM x 7min 3 Power Snatch Conditioning: For Time 1K row 100 Dbl unders 50 Wall balls (20/14) 25 Deadlifts...