August 16, 2019

Strength: Front Squat

15 minutes to build to a heavy single

Conditioning: 3 rounds with a partner

250 Meter Row

500 Meter Row

750 Meter Row

Each athlete does each interval.

One partner rests while other partner works.

August 14, 2019

Conditioning: AMRAP - 0:00 - 12:00

100m Overhead Carry R

10 Goblet Squats

100m Overhead Carry L

20 Sit-ups

- 14:00 - 32:00

Every 3 mins X 6

Odd - Buy-in 15 Weighted Sit-ups

AMRAP

10 Hollow Presses R

10 Push-up Knee to Elbow

Even - Buy-in 15 Weighted Sit-ups

AMRAP

10 Hollow Presses...

August 13, 2019

Conditioning:  5 Minute AMRAP

Buy-In: 50/35 Calorie Bike

Max Rounds of "The Chief" (95/65)

Rest 5 Minutes

5 Minute AMRAP

Buy-In: 35/25 Calorie Bike

Max Rounds of "The Chief" (115/85)

Rest 5 Minutes

5 Minute AMRAP

Buy-In: 20/15 Calorie Bike

Max Rounds of "The Chief" (135/95)

1 Rou...

August 12, 2019

Strength:  Bench Press

Build to a Heavy Single

Conditioning:  3 Rounds for Time

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

August 11, 2019

Strength:  Build to a Heavy Complex

2 Power Snatches

1 Overhead Squat

Conditioning:  For time -

21 Lateral Barbell Burpees

21 Power Snatches (95/65)

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)

9 Lateral Barbell Burpees

9 Power Snatches

August 8, 2019

Strength:  Front Squat

15 minute build to a heavy set of 2 reps

Conditioning:  12 minute AMRAP

21 KBS (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (135/95)

August 7, 2019

Conditioning:  3 Rounds

21/15 Calorie Row

75 Double Unders

Directly into...

3 Rounds

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

August 6, 2019

Strength:

Bench Press

5-3-2-2-2

Conditioning:

"Karen"

150 Wall Balls (20/14)

August 5, 2019

Conditioning:  Every 4 minutes X 5 Rounds

4 Strict Pull-ups

8 Toe to Bar

10 DB Box Step-ups (50s/35s)

15/12 Calorie Bike

August 5, 2019

Strength:  10 minutes to build to a heavy

Hang Power Clean plus Push Jerk

Conditioning:  5 Rounds

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(95/65 RX for lifts)

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