August 17, 2017

Conditioning: 5x500m Row, Rest 2 Min between efforts

Core: Accumulate 5-8 min. in a plank

August 16, 2017

Strength: Front Squat 1-1-1-1-1

Find a heavy single within 5 build up sets

Conditioning: "Marco"

3 rounds for time of:

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

August 16, 2017

Conditioning: 

AMRAP 7 min

Run 800m

Max rep Ring Muslce Up in remaining time

Rest 1 min

AMRAP 7 min

Run 800m

Max rep Power Clean (185/125) in remaining time

Rest 1 min 

AMRAP 7 min

Run 800m

max rep Wall Ball (20/14) in remaining time

August 14, 2017

Strength: Back Squat 10-8-6

Conditioning: 'Isabel'

For time:
30 Snatches (135/95)

August 11, 2017

Strength: Push Press 3-3-3-3-3

Conditioning: 2 rounds for time of:

20 Clean & Jerks (135/95) 

40 Bar Over Burpees

August 10, 2017

Core: Weighted Sit ups 3 x 20

Conditioning: Each for time:
Run- 5 x 800 m *Rest 2 min between sets

August 9, 2017

Strength: Front Squat 3-10

Rest as needed between sets.

-Find a heavy set of 3 then back off to a heavy set of 10 *No Failures

Conditioning: 12 min AMRAP:

200 m Run

2 Push Jerks (155/105)

3 Front Squats

4 Power Cleans

August 8, 2017

Strength: Bench Press 5-5-5

Conditioning: Every 1 min for 20 mins, alternating between:

17/15 Cal Row

8/5 Strict Pull ups

August 7, 2017

Strength: Snatch 1-1-1-1-1 

Use the heaviest weight you can for each set. Rest as needed between sets.

Conditioning: 9 min AMRAP:

30 Box Jump Overs (24/20)

60 Shoulder-to-Overheads (95/65) 

90 Medicine Ball Cleans (20/14)

August 4, 2017

Strength: Hang Power Clean & Jerk 1 Rep

Take 15 Min. to build up to a heavy single Hang Power Clean and Jerk

Conditioning: 3 Rounds for time

7 Hang Power Clean & Jerks (155/105)

50 Double Unders 

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