May 5, 2018

Warm up: Stretch

Strength: 

Power Clean 3-3-3-3 (building. Touch and go reps)

Conditioning: 

AMRAP x 20min

5 HSPU

10 Burpees

15 Cal Row

20 Air squats 

25 Dbl unders 

May 4, 2018

Warm up: Stretch

Conditioning:

1) 3RFT

400m Run

21 SDHP (95/65)

15 Box Jumps (30/24)

2) 4 “Giant Sets” (not for time)

10 DB Press

10 Deadlifts 

15 Close grip push ups

15 weighted back Ext.

May 3, 2018

Warm up: Stretch

Strength: 

Build to a heavy double OHS

Conditioning:

For Time: 

50/35 assault bike 

27 C2b

21 Power Snatches (95/65)

15 OHS (115/75)

9 Squat Snatches (135/95)

single bar, change weights out

May 2, 2018

Warm up: Stretch

Strength: 

Build to a Heavy Hang Squat Clean 

Conditioning:

1) AMRAP x 8min

3 Hang Squat Cleans (95/65)

3 T2b

6 Hang Squat Cleans

6 T2b

9 Hang Squat Cleans 

9 T2b

Etc...

2) Row Conditioning: 

5 Rounds 

30/21 Cal Row

Rest 1:00min between Ed’s 

May 1, 2018

Warm up: Stretch

Gymnastics Conditioning:

AMRAP x 7min

3 Bar Muscle Ups ( modify 6 C2B)

5 Strict HSPU

Conditioning: 

AMRAP x 5min

Buy in: 600m Run

12 Deadlifts (185/135)

12 Lateral Burpees 

Rest 5min

AMRAP x 5min

Buy in: 400m run

9 Deadlifts (225/155)

9 Lateral Burpees 

Rest 5min

AMRA...

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