9/30/2014

  Strength Find a 1RM of the following complex: 2 Hang Squat Clean + 1 Jerk Conditioning 14.4 14 minute AMRAP 60 Calorie Row 50 Toes to bar 40 Wall ball 20/14 30 Power Clean 135/95 20 Muscle up

9/29/2014

  Strength Deadlift 8×3 Conditioning 8 Minute AMRAP 15 Deadlifts 225/155 15 Box Jumps 24/20

9/25/2014

  Strength Hang Snatch 1-1-1-1-1 Conditioning 12 minute AMRAP Row 800m, with remaining time complete as many rounds of: 10 Dumbbell Snatch 75/55, alt each rep 4 Wall walk ups

9/24/2014

  “Filthy Fifty” 50 Box Jumps 24/20 50 Jumping Pull ups 50 Kettlebell Swings 35/26 50 Walking Lunge 50 Knees to elbow 50 Push Press 45/30 50 Back Extensions 50 Wall balls 20/14 50 Burpees 50 Double unders

9/23/2014

  Strength Bench Press 3 Rounds 5 Light 5 Moderate 5 Heavy Conditioning 8 minute AMRAP 20 Deadlifts 135/95 10 Handstand push ups

9/22/2014

  Strength 3 Power Cleans EMOM x 10 minutes- Heaviest Possible Conditioning 21-15-9-6-3 Toe to bar Front Squat 185/120 Bar Facing Burpee *16 minute tim cap, every rep not completed is 1 second added onto 16:00*

9/18/2014

  Strength Power Snatch 5-5-5-5 Conditioning 6 Minute AMRAP 6 Push ups 8 Kettlebell snatch (alt, 4 each arm) 53/35 -rest 1 minute- 3 Minute AMRAP 3 Push ups 4 Kettlebell Snatch (alt,2 each arm) 53/35 *Score is total reps combined for both AMRAPS*

9/17/2014

  “AIR FORCE” 20 Thrusters  20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats *All movements are Rx’d at 95/65. Athlete must perform 4 burpees EMOM until completion, this includes beginning the workout with 4 burpees.*

9/16/2014

  Strength 5×3 Tempo Front Squat @ 75% of 1RM Conditioning 3 Rounds 400m Run 15 Hang Power Cleans 115/75 20 Box Jumps 24/20

9/15/2014

  Strength Split Jerk 1-1-1-1-1 Conditioning 10 minute AMRAP 7 Deadlifts 225/155 8 Pull ups 9 Burpees