Monthly Archives: July 2014

  Strength Find a 20RM on Bench Press Conditioning 21-15-9 Overhead squats 135/95 Toes to bar Bar Facing Burpees

  “Fight Gone Bad!“ Three rounds of: Wall-ball 20/14 Sumo deadlift high-pull 75/55 Box Jump, 20″ Push-press 75/55 Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. […]

  Strength 3 Snatch grip deadlift EMOM x 10 minutes  * 3 second pause above knee, then descend* Conditioning 4 Rounds for time 3 Rope Climbs 8 Hang Power Snatch 155/105 24 Double unders

  Strength Back Squat 7×3  Conditioning 14 minute AMRAP 14 Push ups 7 Ground to Overhead 135/95

  Freaky Friday!

  Strength Push Press 2-2-2-2-2 Conditioning 10 minute Amrap 10 Hang Power Clean and Jerk 95/65 10 Toes to Bar

  “Christine” 3 Rounds of: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps 24/20

  Strength Back Squat 8-8-8-8 Conditioning 10 Rounds 100m Run 6 Front Rack Lunges 165/115

  Strength Snatch 1-1-1-1-1 Conditioning 12 minute AMRAP 6 Power Snatch 135/95 12 Burpees 36 Double Unders

  Freaky Freaky Friday

  Strength 1a. 3×5 Weighted Pull up 1b. 3×9 Weighted Push up Conditioning 10 Minute AMRAP 30 Double Unders 15 Slam Balls 30/20 -then- Immediately following 2 minutes max effort burpees