January 28, 2019
Warm up: Stretch
Strength:
Push press 3-3-3-3-3
Start at 75% and build up to a heavy set of 3
Conditioning:
For time:
1000m row
Directly into
3 Rounds
21 Deadlifts (135/95)
15 Bar facing burpees
9 Push Jerks
January 24, 2019
1) In a 15min window,
2 Rounds
30/21 Cal Row
25 Box jump overs (24/20)
20 Front squats (135/95)
In remaining time:
Build to a 1RM Squat Clean & Jerk
2) Alternating on the minute x 12
Minute 1: 50 Dbl unders
Minute 2: 10 HSPU
January 23, 2019
Warm up:
Stretch
Back Squat 2-2-2-2-2(building)
AMRAP x 5min
Buy in
50 Wall balls (20/14)
12 Deadlifts (185/135)
12 Latera burpees
*rest 5min
35 Wall balls (20/14)
9 Deadlifts (225/155)
9 Lateral burpees
20 Wall balls (20/1...
January 17, 2019
Front Squat 2-2-2-2-2-2-2 (building)
In a 3min window
9 Power Snatches
15 Power Cleans
21 Push Jerks
In remaining time, max OHS (115/75)
Rest 2min between rds.
January 15, 2019
Skill:
On the 2:00min x 5 rds
Max HSPU (@ 40% effort)
Front Rack DB Lunge (length of room, down & back)
*choose your load
Fuller Circle
For time
75/50 Cal Bike
125 Dbl unders
2000m row
150 Dbl unders
75/50 Cal bike
Midline:
4 Rounds, every 2min
15 G...
1) 5RFT
DT
12 Deadlifts (135/95)
9 Power Cleans
6 Push Jerks
2) Stamina Conditoning:
1-2-3-4-5-6-7-8-9-10
Burpee Box jump overs (24/20)
T2B
January 11, 2019
Front Squat 7-7-5-5-3-3
AbMat sit ups 6x15
5 Rounds
1 minute Wall balls (20/14)
1 minute Kb swings (53/35)
1 minute Row for Cals
1 minute burpees
1 minute rest
January 7, 2019
Back Squat
3-3-3-3-3 (building)
Back Ext
5x10
*superset
AMRAP x 20min
25/18 Cal row
50 Dbl unders
3 Rds of Chief (135/95)
*Chief: 3 Power Cleans, 6 push ups, 9 air squats
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