9/30/2016

  Midline/Core Work 4×20 Weighted Sit up- Choose weight 4×15 Back Extension on GHD Conditioning 21-15-9 Toes to bar Front Squat 135/95 *10 min CAP* Compound 30 12 min EMOM A. 8-12 weighted sit up B. 8-12 Back Extension -then- 750m Row -time trial

9/29/2016

  Strength 2RM Bench Press Conditioning 15 min AMRAP 15 Hand Release Push up 10 Deadlift 225/155 2 Rope Climb

9/28/2016

  “Karen” For time: 150 Wall ball 20/14 Compound 30 6 min EMOM 10-15 Wall Ball 20/14 rest 1 min 6 min EMOM 8-12 GHD sit up rest 1 min 4 min AMRAP 16 walking lunge 16 flutter kicks

9/27/2016

  Strength 6RM Push Press Conditioning 11 min AMRAP 5 Hang Power Clean 185/115 10 pull up 15 Box Jump 24/20

9/26/2016

  Strength 2RM Overhead Squat Conditioning 8 min AMRAP 2 Overhead Squat 95/65 2 Burpee 4 OHS 95/65 4 Burpee 6-6, 8-8… Compound 30 12 min EMOM 1- 250/200m row 2- 8/10 burpees Then, Air squat tabata

9/23/2016

  15 min EMOM 1) 8-12 KB Deadlift 70/53 2) 8-12 Bench Press, choose load 3) 25-35 second wall squat hold Conditioning Teams of 2 12 min AMRAP 10 Front Rack Lunge 135/95 10 Hand Release Push up *must alt after each round* Compound 30 A. 500m row time trial B. 12 min EMOM 1. […]

9/22/2016

  Strength 2 Hang Power Snatch EMOM x 12 min shoot for 85% Conditioning 9 min AMRAP 20 Hang KB Snatch 53/35 (10 R/10 L) 10 Toes to Bar 10 Box Jump 30/24

9/21/2016

  Nasty Girls V2 3 rounds 50 alternating pistols 7 Muscle up 10 Hang Power Clean 175/115 16 min CAP *There will be scaling options for 40/30/25 pistols per round and muscle up transitions* Compound 30 12 min EMOM :40 second Row 12 Overhead Walking Lunge 45/35 then 4 min amrap Alternating pistols *scale will […]

9/20/2016

  Strength 1RM Strict Press Conditioning 10 min AMRAP 5 Power Clean and Jerk 155/105 10 HSPU 30 Double Under

9/19/2016

  Strength 5×3 Back Squat @ 85% Conditioning 8 min AMRAP 10 Burpee Box Jump Over 24/20 30 Air Squat Compound 30 5 x 250m row 1:1 work:rest then, 50 Goblet squat for time 53/35

9/16/2016

  Midline work 15 min EMOM 1. 25-35 sec plank hold 2. 8-14 Back Extensions 3. 8-14 Strict Knee raises Conditioning Teams of 2 100 Slam ball 30/20 100 Hang KB snatch 53/35 50 Ground to Overhead 155/105 * This workout is for time, but work must be done in 30 second intervals only. P1 […]

9/15/2016

  Strength 5RM Back Squat Conditioning 10 min AMRAP 9 Wall Ball 20/14 7 Hang Power Clean 115/75 5 Burpee