June 17, 2019

Strength: Hang Power Snatch

Build to a Heavy Single

Conditioning: 9 min AMRAP 

10 Hang Power Snatches (75/55)

30 Double Unders

June 14, 2019

Strength: Tempo Front Squat 3-3-3

5 sec.down

Conditioning: Every 2 mins. X 10 sets

Alternating:

A.15 Cal Row +15 WallBalls

B. 15 Cal Bike + 3 RopeClimbs

June 13, 2019

Conditioning: For Time: 52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Jokers: 200 Meter Run

(One deck for the entire class, coach hold deck and draws cards, draw next card when all athletes have completed...

June 12, 2019

Strength: Deadlift 2-2-2-1-1
No more than 90% on any set

Conditioning:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

June 11, 2019

Conditioning:
“Tabata This”
Tabata Row
-1min rest
Tabata squat
-1 min rest
Tabata pull up
-1 min rest
Tabata push up
-1 min rest
Tabata sit up
8 intervals of each movement (20sec on/10 off). Score is the least number of reps of each movement

June 10, 2019

Conditioning: AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs(24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs(24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95...

June 7, 2019

Strength: Front Squat 5-5-3-3

Conditioning: AMRAP 18:

18/14 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

June 6, 2019

Strength: Weighted Pull-Up

Build to a Heavy Set of 3 

Conditioning: For Time

50 Push Ups

50 Sit Ups

50 Squats

50 Cal Bike

50 Squats

50 Sit Ups

50 Push Ups

June 5, 2019

Strength: Deadlift 5-5-3-3

Conditioning: For Time: 
21-15-9
Deadlifts (225/155)
Burpee Pull Ups

June 4, 2019

Conditioning:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

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