Monday, 1 July 2019
Strength: Hang Clean and Jerk 5X1 Conditioning: 5 Rounds 20 Alternating DB Hang Clean and Jerks (50/35) 15 Burpee Pull Ups
Friday 6/28/19
Strength: 10 min EMOM: 2 Front Squats @ 65% Conditioning: 3 Rounds: 75 DU 50 Air squats 25/18 Bike
Thursday 6/27/19
Conditioning: For time:
1 Mile run
50 DB snatches (50/35)
400m wrack bag run (70/50)
30 pull-ups
20 burpee box jumps (24/20)
Wednesday 6/26/19
Strength: Deadlift: Find a heavy 4 Conditioning
AMRAP 10: 12 Deadlifts (95/65)
9 OH Squats
6 Hang Power Snatches
Tuesday 6/25/19
Conditioning:
For time:
500-400-300-200-100
Meter Row
50-40-30-20-10
Abmat sit-ups
100’ Walking Lunge after each round with wreck bag (70/50)
Monday 6/24/19
Strength: Push Press 3x5 Conditioning: “Helen” 3 Rounds 400m Run 21 KBS (53/35) 12 Pull-ups
Friday 6/21/19
Strength: Build to a heavy 3 Thruster For Time:
25 Thrusters (95/65)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (95/65)
Thursday 6/20/19
Conditioning:
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
Wednesday 6/19/19
Strength: Deadlift Build to Heavy Sets of 5 – 3 – 1 Conditioning: For Time: 15-12-9-6-3 Deadlifts (185/135) Barbell Facing Burpees
Tuesday 6/18/19
Conditioning:
3 Rounds
500 Meter Row
12 T2B
21 Box Jumps (24/20)
