12/17/2015

  Strength 1 push jerk + 1 split jerk emom x 10 min- heaviest possible across conditioning 10 min AMRAP 21 Box jump 24/20 15 Thruster 75/55 9 Bar facing burpee

12/16/2015

  “Hitman” 3 rounds for time 10 back squat 225/155 400m run

12/15/2015

strength 1rm of following complex: 1 power snatch + 1 hang power snatch conditioning 50 cal row 100 double under 50 deadlift 185/125 50 wall ball 24/20 50 ring dip *16 min cap*

12/14/2015

  Strength 5×5 back squat @ 82.5% Conditioning 9 min AMRAP 12 Front Squat 135/95 9 Chest to bar pull up 6 Shoulder to Overhead 135/95

12/10/2015

  strength 1RM Bench Press conditioning 7 min AMRAP 7 Hang Squat clean 115/75 7 hand release over bar burpee

12/9/2015

  “TK” 20 min AMRAP 8 strict pull up 8 box jump 36/30 12 KB swing 70/53 U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered […]

12/8/2015

  Strength Build to a heavy 3 rep touch and go power snatch Conditioning 10 min AMRAP 5 Power Clean 155/105 10 HSPU 35 Double Under

12/7/2015

  strength 1RM Front Squat conditioning 20-18-16-14-12-10-8-6-4-2 Wall Ball 20/14 1-2-3-4-5-6-7-8-9-10 Chest to Bar Pull up *14 min cap*

12/4/2015

  Happy freaky friday to you all!!

12/3/2015

  Strength 3 Position snatch max 1 from floor + 1  below knee + 1 above knee *all ub and can be power or squat* Conditioning 3 rounds for time 400m run 20 db snatch 50/30 4 rope climb 16 min cap

12/2/2015

  14.4 14 min amrap 60 cal row 50 toe to bar 40 wall ball 20/14 30 power clean 135/95 20 muscle up