7/30/3015

  Strength 5×3 Tempo Front Squats @ 85% of 1RM Conditioning 15 minute AMRAP 18 Back Squat 135/95 15 Box Jump 24/20 12 Burpee *No Rack for back Squats for RX*

7/29/2015

  “Grace” 30 Clean and Jerk 135/95

7/28/2015

  Strength EMOM x 14 Min. Even: 3 Strict Press @85% Odd: 30 Seconds ME Strict Ring dip Conditioning 21-15-9 Hang Power Snatch 95/65 Toe To Bar 40 Doubles after each round *10 min time cap*

7/27/2015

Strength 4RM Deadlift Conditioning 9 Minute AMRAP 5 Overhead Squat 115/75 8 Hand Release Push up 11 Deadlift 115/75

7/25/2015

  Freaky Friday This Fridays clue is in the picture below:

7/23/2015

  Strength Bench Press 5-3-1 *Work up to heavy set of 5, 3 and 1 rep…Score is 3 weights* Conditioning For time: 12-10-8 Shoulder to overhead 135/85 Toes to bar Over the bar hand release burpee

7/22/2015

  “Marco” 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I […]

7/21/2015

  Strength Find a rep max of the following complex: 1 Power Clean + 2 Hang Power Clean + 1 Jerk Conditioning 30-20-10 Deadlift 185/125 Box Jump 20″ *13 min time cap*

7/20/2015

  Strength 4 Back Squats Every 2:00 for 12 Min. (6 rounds) @75% of 1RM Conditioning 7 min AMRAP 4 Burpee 8 Front Squat 135/95

7/16/2015

  Conditioning 1 Mile Run For Time Strength 3RM Hang Power Snatch *No typo’s here, conditioning will be performed first and strength second. *