Tuesday, 17 September 2019
Conditioning: 5 Rounds 20/15 Calorie Row 20 Single Dumbbell Step-back Lunges (50/35) 20 10 Meter Shuttle Sprints
Monday, 16 September 2019
Strength: 10 Minutes to Built to a Heavy Single Power Clean Conditioning: 8 Rounds 5 Power Cleans (185/135) 3 Burpee Bar Muscle Ups
Friday, 12 September 2019
Strength: Thrusters 10 Minutes to build to a heavy 3 reps Conditioning: For Time 800 Meter Run 50 Barbell Thrusters (45/35) 800 Meter Run 50 Burpees 800 Meter Run 50 Barbell Thrusters (45/35)
Thursday, 12 September 2019
Conditioning: For Time 2,000 Meter Row 10 Rounds of "Heavy Chief" (135/95) * 1 Round of "Heavy Chief": 3 Power Cleans 6 Push-ups 9 Air Squats
Wednesday, 11 September 2019
Strength: Bench Press 10-8-6 Conditioning: 15 Minute AMRAP 200 Meter Run 15 Slam Balls (30/20) 3 Rope Climbs
Tuesday, 10 September 2019
Conditioning: 18 Minute AMRAP 20 Dumbbell Snatches (35/25) 20/15 Calorie Row 20 Dumbbell Box Step-ups (24"/20") 20 Pull-ups
Monday, 9 September 2019
Conditioning: Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minutes Wallballs (20/14) 2 Minute Burpees
Friday, 6 September 2019
Strength: Bench Press Build to a heavy set of 10 reps Conditioning: 12 Minute AMRAP 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders
Thursday, 5 September 2019
Conditioning: For time 30-20-10 Dumbbell Power Snatches (50/35) Wallballs (20/14) Then directly into... 10-20-30 Burpees Calorie Row
Wednesday, 4 September 2019
Conditioning: Every 5 Minutes x 5 Rounds 400 Meter Run 21/15 Calorie Bike 15 Toes to Bar
