May 31, 2019

Strength: Front Squat 6-4-2

Conditioning: For Time:

20 Hang Squat Cleans (95/65)

30 T2B

15 Hang Squat Cleans

20 T2B

10 Hang Squat Cleans

10 T2B

May 30, 2019

Conditioning:

18min. EMOM
Min.1: 100m Run
Min.2: 10 Burpees
Min.3: 45 Double unders

May 29, 2019

Strength: Push Press 10-10-10

Conditioning: 3 Rounds for Reps

1 Min. Per Station

DB Box Step overs (50/35)

Ring Dips

Cal. Bike

1 Min Rest

May 28, 2019

Strength: Deadlift- build to a heavy 3

Conditioning: For Time: 
50-40-30-20-10 Abmat Sit Ups
25-20-15-10-5 Cal Row
10-8-6-4-2 Deadlifts (225/155)

May 24, 2019

Strength: Front Squat 7-5-3

Conditioning: “Fight Gone Bad”

3 Rounds:

1 Minute Wallballs(20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps(20″)

1 Minute Push Press(75/55)

1 Minute Calorie Row

1 Minute Rest

May 23, 2019

Conditioning: 2 Rounds:

200′ Walking Lunge

100 Double Unders

50/35 Calorie Bike

May 22, 2019

Conditioning: Teams of 3:

7 min AMRAP:

50 Back Squats (135/95)

50 Back Squats(155/105)

AMRAP Back Squats(185/135)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (95/65)

50 Bench Press (135/95)

AMRAP Bench Press(155/105)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (155/105)

50 Deadlifts (185/135...

May 21, 2019

Conditioning:
3 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
Then
200 Meter Farmers
Carry (53/35)
Then
2 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
Then
200 Meter Farmers
Carry (53/35)
Then
1 Rounds: 
30 AbMat Sit-ups
21/15 Calor...

May 20, 2019

Strength: In 15 min, build to a heavy single clean and jerk

Conditioning: 4 rounds

400 Meter Run

12 Toes to Bar

Directly into:

3 Rounds

15 power cleans (115/80)

20 push ups

May 17, 2019

Strength: Front Squat 10-10-10

Conditioning: For Time: 

Females:

21-18-15-12-9:

Cal Bike

50′ Wreck bag walking Lunge After Each Set (50lb)

Males:

27-24-21-18-15:

Cal Bike

50′ Wreck bag walking Lunge After Each Set (70lb)

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