Tuesday, 1 September 2020
Strength: Deadlift 4 Sets X 3 Reps Conditioning: 4 RFT
20 Toe to Pole
15 Deadlifts (135/95)
10 HSPUs
5 Bar Muscle-ups
Monday, 31 August 2020
Strength: Front Squat 4 Sets X 3 Reps Conditioning: For Time
70/50 Calorie Bike
21 Front Squats
21 Push Press
21 Hang Clusters
(RX Weight - 75/55)
Friday, 28 August 2020
Strength: Dumbbell Bench Press 5 Sets X 6 Reps Conditioning: Every 4:00 Minutes x 6 rounds:
200 Meter Run
10 T2B
5-5-4-4-3-3 Hang Power Cleans (155/105)
Thursday, 27 August 2020
Conditioning: 5 Rounds
15/12 Calorie Bike
10 KBS (53/35)
10 KB Lunges Post-WOD:
4 Sets X 8 Reps
Lat Pull Downs
Rows
Wednesday, 26 August 2020
Strength: Deadlift 3 Sets X 5 Reps Conditioning: AMRAP 12 12/9 Calorie Row 12 Strict Press (75/55) 12 Pull-ups
Tuesday, 25 August 2020
Conditioning: 2 RFT 1 Mile Run 100 AbMat Sit-ups
Monday, 24 August 2020
Strength: Front Squat 4 Sets X 6 Reps Conditioning: For time 30 Squat Clean & Jerks (135/95)
Friday, 21 August 2020
Strength: Take 10-15 Minutes to Build to a Heavy Complex:
Snatch + 2 Overhead Squats (OHS) Conditioning: AMRAP 20:
10 Power Snatch (75/55)
20 OHS (75/55)
30 T2B
40 Single Arm DB Hang Clean & Jerk (50/35)
Thursday, 20 August 2020
Strength: Front Rack Lunges:
3 Sets X 8 Reps Conditioning: Tabata:
Air Squats
Reverse Lunges
Ab Mat Sit-ups
Box Jumps (24/20)
* Score = Total Reps
Wednesday, 19 August 2020
Conditioning: On the 15:00 x 2 Rounds:
800 Meter Run
50/35 Calorie Bike
40/30 Calorie Row
200 Meter Slam Ball Run (30/20)
