August 29, 2019

Strength: With a Partner

10 Minute AMRAP

Wreck Bag Back Squats

Conditioning: For Time

100 Double Unders

800 Meter Run

60/45 Calorie Row

August 29, 2019

Conditioning:  20 Minute AMRAP

30 Hang Power Cleans (95/65)

30 Push Presses (95/65)

30/21 Calorie Bike

30 Toes to Bar

August 27, 2019

Conditioning -

5 Minute AMRAP:

Buy-in: 50 Wall Balls (14/10)

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5 Minutes

5 Minute AMRAP:

Buy-in: 35 Wall Balls (14/10)

9 Deadlifts (155/105)

9 Lateral Barbell Burpees

Rest 5 Minutes

5 Minute AMRAP:

Buy-in: 20 Wall Balls (14/10)

6...

August 26, 2019

Strength:  Bench Press

10-8-6-4-2

Conditioning: Teams of 2

3 Rounds

200 Meter Run

400 Meter Run

600 Meter Run

Each athlete does each interval

Rest while your partner works

August 25, 2019

Strength:  Build to a heavy single for the complex

- Hang Power Snatch + Power Snatch + Overhead Squat

Conditioning:  For Time

10 Rounds of "Cindy"

50/35 Calorie Row

30 Power Snatches (95/65)

1 Round of "Cindy":

5 Pull-ups

10 Push-ups

15 Air Squats

August 22, 2019

Strength:  Back Squat

Build to a heavy set of 10 reps

Conditioning:  For time

50/35 Calorie Row

50 Burpees

50 Slam Balls (30/20)

50 Burpees

50/35 Calorie Row

August 21, 2019

Conditioning:  5 Rounds for Time

10 Strict Handstand Push-ups (HSPU)

20 Russian Kettlebell Swings (70/53)

30 ABMAT Sit-ups

40 Double Unders

(Dumbbell Strict Press scale for strict for HSPU)

August 20, 2019

Conditioning:  25 Minute AMRAP With a Team of 3

10 Wreck Bag to Shoulder

15 Wreck Bag Hop-overs

10 Wreck Bag Step-ups (20" Box)

70/50 Wreck Bag

Partners complete full rounds

August 20, 2019

Strength:  Bench Press

Build to a heavy set of 3 reps

Conditioning:  Tabata - 8 Rounds of 20 Seconds Work/10 Seconds Rest

Strict Pull-ups

Bike for Calories

Push-ups

Bike for Calories

August 18, 2019

Strength:  Hang Power Snatch X2

1-1-1-1-1

Conditioning:  3 Rounds

400 Meter Run

12 Dumbbell Power Snatches (50/35)

21 Single Dumbbell Squats (50/35)

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