June 29, 2018

Strength: Deadlift 3-10

Conditioning: 16 min AMRAP

6 Deadlifts (255/175)

12 T2B

6 HSPU

12 KBS (24kg/16kg)

June 28, 2018

Conditioning: For Time:

800 meter Run

8 Rope Climb

600 meter Run 

6 Rope Climb

400 meter Run 

4 Rope Climb

200 meter Run

2 Rope Climb

Post WOD: 3 Rounds

60 Sec Plank

30 Sec Side Plank (each side)

30 Sec Hollow Hold

June 27, 2018

Strength: Back Squat 6-6-6

Conditioning: "Macho Man"

EMOM for as Long as Possible 

3 Power Clean (185/125)

3 Front Squat

3 Push Jerk

*Pick a weight you can do for at least 10 mins. If you hit 20 minutes, stop.

June 26, 2018

Strength: Ring Skill Complex

3-5 Sets in 10 Minutes: 5 Sec hold in each position

1) False grip bottom of ring row hang

2) False grip top of ring row

3) Bottom of dip feet on box

4) Top of dip feet on box

5)False grip top of ring row 

6)False grip bottom of ring row hang

Condi...

June 25, 2018

Strength: Find a heavy complex of: 2 Hang Snatches + 1 OHS

Conditioning: 30-20-10

Hang Squat Snatch (75/55)

Box Jump Overs (24/20)

June 22, 2018

Strength: Deadlift 4x3 -no more than 90%

Conditioning: For time:

100 meter Front Rack Walking Lunge (50/35)

Every 10 steps do 3 thrusters

June 21, 2018

Conditioning: 8 min AMRAP

Run 1 mile (*Scale to 800m or 1200m if unable to complete mile in under a min)

With Remaining time: Max Burpee Box Jumps (24/20)

Then:

9 min AMRAP

Run 1 mile 

With Remaining time: Max Burpee Box Jumps (24/20)

Then:

10 min AMRAP

Run 1 mile

With Remaining...

June 20, 2018

Strength: Back Squat 8-8-8

Conditioning: 3 RFT

10 Dumbbell Snatches- Left Arm (50/35)

3 Bar Muscle ups 

10 Dumbbell Snatches- Right Arm 

3 Bar Muscle ups

June 19, 2018

Strength: EMOM 10 min

Odd: 10 Tricep Push Down + 30 Single Unders

Even: 10 Bradford Press (65/45) + 30 Single Unders

Conditioning: For Time: 

Run 400 meters 

100 Wall Ball (20/14)

50 Toes to Bar

25 Front Squat (155/105)

Run 400 meters

June 18, 2018

Strength: Find a heavy 3 Position Clean and Jerk— High Hang, Hang, Floor

Conditioning: 15 Min. AMRAP

27/21 Cal. Row

21 Deadlifts (115/75)

15 Burpees

9 Push Press (115/75)

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