Friday 8/17/18
Strength: 10 min EMOM 2 Push Press Conditioning: 3 RFT 400m Run 10 S2OH (155/105)
Thursday 8/16/18
Conditioning: 5 RFT 100' Walking Lunge 30 Sit ups 25/20 Cal Bike Post WOD: 4x 10 Dumbbell Curls + Weakness work
Wednesday 8/15/18
Strength: Deadlift 2 reps @ 80% Then Deadlift Speed Set 3x8 @ 65% *Rest 90 sec between sets Then 3 Rounds: 8 Stiff Leg Deadlift 8 Bent...
Tuesday 8/14/18
Conditioning: For time with a partner 60-40-20 Hang snatches (95/65) T2B Post WOD: not for time: 100 band pull apart *Every time you...
Monday 8/13/18
Strength: 10 min EMOM 2 Back Squats (no more than 85%) Conditioning: For Time: 1000m Row 200 DU 100 Thrusters (45/35)
Friday 8/10/18
Strength: 10 min EMOM 3 Push Press @ 75% Conditioning: 15 min AMRAP 21 banded abmat sit-ups 14 single-arm dumbbell push jerks (pick...
Thursday 8/9/18
Conditioning: For Time: 1 Round: 800m Run 80 DU 21 Hang Power Cleans (115/75) 2 Rounds: 400m Run 40 DU 15 Hang Power Cleans (115/75) 3...
Wednesday 8/8/18
Strength: Deadlift 2 reps @ 75% Then Deadlift Speed Set 3x8 @ 60% *Rest 90 sec between sets Then 3 Rounds: 8 Stiff Leg Deadlift 8 Bent...
Tuesday 8/7/18
Conditioning: 5 Rounds 30 Wall Balls (20/14) 15/12 Cal Assault Bike 30 Bench Press (95/65) 15/12 Cal Assault Bike - Rest 1:00 - Post...
Monday 08/06/2018
Strength: Every Minute for 10 Minutes, 3 Back squats Conditioning: 6 Minute AMRAP 10 DB Snatches (50/35) 10 Burpees -Rest 3 Minutes 6...
