5/31/2016

  Strength 1RM split jerk conditioning 10 min AMRAP 20 Wall Ball 20/14 10 ground to overhead 155/105

5/30/2016

  Teams of 3 0:00-20:00 Find 1RM Hang Clean starting at 20:00  each athlete completes one of the following in relay fashion, 21 cal row- 15 Thruster 95/65- 9 bar facing burpee 21 thruster 95/65-15 bar facing burpee- 9 cal row 21 bar facing burpee- 15 cal row-9 thruster 95/65 once these are completed team […]

5/26/2016

  Strength 5RM Hang Power clean Conditioning 9 min AMRAP 3 Bar Muscle Up 6 Burpee 9 Power Clean 115/75

5/25/2016

  “Karen” For time: 150 wall ball shots 20/14

5/24/2016

  Strength 2×12 Deadlift @ 75% of 1RM Conditioning 12 min AMRAP 25 KB Swing 53/35 20 Box Jump 24/20 15 HSPU

5/23/2016

  Strength 2RM front squat conditioning 8 min AMRAP 30 Double Under 15 Thruster 75/55

5/19/2016

  Strength 5rm back squat conditioning 14 min AMRAP 200m run 24 Pistols alt. 20 hand release push up

5/18/2016

  “DT” 5 rounds for time: 12 Deadlift 155/105 9 Hang Power Clean 155/105 6 Push Jerk 155/105 20 min cap today 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 […]

5/17/2016

  Skill Tests 1RM Weighted Strict Pull up (weight) 1RM Box Jump (height) 1RM Broad Jump (distance) Conditioning 10 min AMRAP 10 Hang Power Snatch 75/55 20 Front Squat 75/55 30 Double Under

5/16/2016

  Strength 2 Clean and Jerk EMOM x 8 min @75% of 1RM Conditioning 12 min AMRAP 4 Shoulder to Overhead 135/95 8 Power Clean 135/95 12 Burpee