May 17, 2018

Warm up: Stretch

Strength: 

Tempo Front squats

10 sets of 1 (building)

3 sec down & 1 sec at the bottom 

Conditioning: 

AMRAP x 13min

50 dB/kB snatches (53/35)

40 burpees

30 T2B

20 HSPU

Row conditioning:

27-24-21-18-15-12-9

Calorie row

Rest 1min between efforts

May 16, 2018

Warm up: Stretch

Strength: 

20min to Build to a heavy complex 

3 position power clean + split jerk

Conditioning:

3RFT

10 Clean & Jerks (135/95)

400m run

Midline:

Not for time

40 GHD sit ups 

40 Ab mat sit ups

20 GHD sit ups 

20 Ab mat sit ups 

May 15, 2018

Warm up: Stretch

AMRAP x 3min

Max unbroken complex of:

2 strict HSPU + 3 Kipping HSPU

Rest 1min

AMRAP x 3min

Max unbroken complex of:

1 strict HSPU + 4 Kipping HSPU

*must come off the wall after each completed set.

Strength: 

Build to a heavy set of 3 Deadlift 

Conditioning:

AMRAP...

May 14, 2018

Warm up: Stretch

Strength: 

Back Squat 

10 reps @ 75%

8 reps @ 80%

6 reps @ 85%

4 reps @ 90%

2 reps @ 95%

Rest 2-3min between sets

Conditioning: 

AMRAP x 3min

18 Burpee box jumps (24/20)

18 OHS (75/55)

Max cal row

Rest 3min

AMRAP x 3min

15 Burpee box jumps (24/20)

15 OHS (95/65)

Max cal...

May 12, 2018

Warm up: Stretch

Conditioning:

A) make up day missed this week

B) For Time:

400m run

50 Box jump overs (24/20)

400m run

40 Deadlifts (225/155)

400m run

30 KB snatch (53/35) (15L,15R)

400m run

20 Cal assault bike

400m run

10 Squat Cleans (135/95)

*use one bar and take off weight.

May 11, 2018

Warm up: Stretch

Strength:

EMOM x 10min

20 dbl unders + 1 Clean & Jerk 

*build in weight 

Conditioning:

21-15-9

OHS (95/65)

T2B

*rest 5min

9-15-21

Lateral burpees 

SDHP (95/65)

May 10, 2018

Warm up: Stretch

Strength: 

Front Squat

5-4-3-2-1 (building)

Conditioning:

AMRAP x 20min

200m run

20/14 Cal row

8 HSPU

12 Wall Balls (20/14)

May 9, 2018

Warm up: Stretch

Strength:

Deadlift 9-7-5-3 (building)

Back Ext 4x15

Conditioning: 

AMRAP x 5min

Buy In: 100 Dbl unders 

12 Power Cleans (115/75)

4 Burpee box jump overs (24/20)

Rest 5min

AMRAP x 5min

Buy In: 100 Dbl unders

8 Power Cleans (135/95)

4 Burpee box jumps (24/20)

Rest 5mi...

May 8, 2018

Warm up: Stretch

Conditioning:

10RFT

5 Push ups

10 KB swings (53/35)

15 squats 

Midline:

21-18-15-12-9

Cal Row

GHD sit ups 

May 7, 2018

Warm up: Stretch

Strength:

1) EMOM x 9min

1 Squat Snatch (building)

2) Back Squat 

10 reps @ 75%

8 reps @ 80%

6 reps @ 85%

4 reps @ 90%

2 reps @ 95%

*rest 2min after each set 

Conditioning:

For Time

21-15-9

Thrusters (115/75)

C2B pull ups 

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