7/13/2016

  “Holleyman” 30 rounds for time: 5 Wall Ball 20/14 3 Handstand push up 1 Power Clean 225/155 *35 min cap*

7/12/2016

  Strength 2 Strict Press EMOM x 10 min @ 80% Conditioning 20 min AMRAP 400m run 25 Toes to Bar 25 KB Swing 53/35

7/11/2016

  Strength 3×3 Front Squat at 90% Conditioning 10 min AMRAP 5 Thruster 135/95 10 Hand Release Push up 15 Box Jump Over 24/20

7/7/2016

  Conditioning 4 rounds 3 min AMRAP 25 double Under 3 power snatch 135/95 -1 min rest between amraps- immediately following conditioning, take 20 mins (15:00-35:00) to find 1RM 3 position snatch 3 position = 1 from floor + 1 from below knee + 1 from above knee power or squat is allowed, all 3 […]

7/6/2016

  Mary XXX 20 min AMRAP 10 handstand push-ups 20 single-leg squats, alternating 30 pull-ups 15 handstand push-ups 30 single-leg squats, alternating 45 pull-ups 20 handstand push-ups 40 single-leg squats, alternating 60 pull-ups 25 handstand push-ups 50 single-leg squats, alternating 75 pull-ups 30 handstand push-ups 60 single-leg squats, alternating 90 pull-ups

7/5/2016

  Strength 1 Power Clean and Jerk EMOM x 15 min @85% of 1RM Conditioning 30-20-10 Hang Power Clean 115/75 Box Jump 24/20 12 min CAP

7/4/2016

  Happy 4th Everyone! Teams of 3 0:00-18:00 1RM Thruster 2 min transition 20:00-40:00 20 min amrap 100 thruster 115/75 100 ghd sit up