Friday 5/31/2019
Strength: Front Squat 6-4-2 Conditioning: For Time: 20 Hang Squat Cleans (95/65) 30 T2B 15 Hang Squat Cleans 20 T2B 10 Hang Squat Cleans 10 T2B
Thursday 5/30/19
Conditioning: 18min. EMOM
Min.1: 100m Run
Min.2: 10 Burpees
Min.3: 45 Double unders
Wednesday 5/29/19
Strength: Push Press 10-10-10 Conditioning: 3 Rounds for Reps 1 Min. Per Station DB Box Step overs (50/35) Ring Dips Cal. Bike 1 Min Rest
Tuesday 5/28/19
Strength: Deadlift- build to a heavy 3 Conditioning: For Time:
50-40-30-20-10 Abmat Sit Ups
25-20-15-10-5 Cal Row
10-8-6-4-2 Deadlifts (225/155)
Friday 5/24/19
Strength: Front Squat 7-5-3 Conditioning: “Fight Gone Bad” 3 Rounds: 1 Minute Wallballs(20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps(20″) 1 Minute Push Press(75/55) 1 Minute Calorie Row 1 Minute Rest
Thursday 5/23/19
Conditioning: 2 Rounds: 200′ Walking Lunge 100 Double Unders 50/35 Calorie Bike
Wednesday 5/22/2019
Conditioning: Teams of 3: 7 min AMRAP: 50 Back Squats (135/95) 50 Back Squats(155/105) AMRAP Back Squats(185/135) Rest 3 Minutes AMRAP 7: 50 Bench Press (95/65) 50 Bench Press (135/95) AMRAP Bench Press(155/105) Rest 3 Minutes AMRAP 7: 50 Deadlifts (155/105) 50 Deadlifts (185/135) AMRAP Deadlifts(225/155)
Tuesday 5/21/19
Conditioning:
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
Then
200 Meter Farmers
Carry (53/35)
Then
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
Then
200 Meter Farmers
Carry (53/35)
Then
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
Monday 5/20/19
Strength: In 15 min, build to a heavy single clean and jerk Conditioning: 4 rounds 400 Meter Run 12 Toes to Bar Directly into: 3 Rounds 15 power cleans (115/80) 20 push ups
Friday 5/17/19
Strength: Front Squat 10-10-10 Conditioning: For Time: Females: 21-18-15-12-9: Cal Bike 50′ Wreck bag walking Lunge After Each Set (50lb) Males: 27-24-21-18-15: Cal Bike 50′ Wreck bag walking Lunge After Each Set (70lb)
