10/30/2014

  Barbell Work  EMOMx 10 minutes 1 Clean Deadlift +1 Power Clean+ 1 Hang Power Clean- Heaviest possible Conditioning 21-15-9 Wall Ball 20/14 Deadlift 225/155

10/29/2014

  “Helen” 3 Rounds 400m run 21 Kettlebell swings 53/35 12 Pull ups

12/29/2014

  “Helen” 3 Rounds 400m run 21 Kettlebell Swings 53/35 12 Pull ups

10/28/2014

  Strength Front Squat 1RM Conditioning 10 Minute AMRAP 50 Burpees 40 Toes to bar 30 Pistols 20 Squat Clean 185/125

10/27/2014

Strength Strict Press  3RM Conditioning 7 Minute AMRAP 30 Double Unders 7 Bar Muscle ups

10/23/2014

  Strength Back Squat 8×3 @ 75% of 1RM Conditioning 8 Minute AMRAP 8 Pull up 16 Air Squat 24 Double under , then immediately into 2 minutes ME Burpee

10/22/2014

  “DT” 5 Rounds for time: 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Push Jerks 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year […]

10/21/2014

  Strength Find a 1RM Snatch Balance Conditioning 3 Rounds 400m Run 12 Thrusters 135/95 21 Box Jumps 24/20

10/20/2014

  Strength 3 Rep Max Push Jerk Conditioning 10 Minute AMRAP 10 Deadlifts 135/95 10 Hand Release Push ups