1/31/2017

  Barbell 3 Power Clean and Jerk EMOM x 10 minutes @65-70% of 1RM power clean Conditioning 4 rounds 10 Hang Power Clean 135/85 10 Shoulder to Overhead 135/85 20-40-60-80 Double Under *12 min CAP*

1/30/2016

Percentage Test #1 4 min AMRAP Back Squat Ladder @ 60% of your 3RM *Athlete does 1 rep, then re racks the bar. Athlete does 2 reps, then re racks the bar. Athlete will continue to add 1 rep per set getting as many reps done as possible in 4 minutes. All reps must be […]

1/27/2017

  Strength 5×4 Power Snatch @80-85% -drop and reset- Conditioning Teams of 2 140 Box Jump Over 24/20 120 Sumo Deadlift High Pull 95/65 100 Toes to Bar -MUST alternate every 10 reps- *18 min CAP* Compound 30 Every 3:00 for 5 sets 7 Dumbbell complex 14 Dumbbell front rack Lunge -score is slowest round-

1/26/2017

  Strength and Conditioning Test 1 20 minutes to find: 3RM Back Squat In 5 minutes: Row 600/500m then, as many burpees as possible in time remaining. Score is total burpees

1/25/2017

  Mary XXX As Many Reps as Possible in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs) 90 […]

1/24/2017

  Barbell Work 12 min EMOM 1 Hang Power Clean + 1 Hang Squat Clean Conditioning 10 Min AMRAP 15 Hang Squat Clean 95/65 10 Over the bar burpee

1/23/2017

  Strength Test #1 20 minutes to find 5 Rep Max Deadlift 5 minute transition 20 minutes to find 4 Rep Max Bench Press Compound 30 Triple Tabata 1- Calorie Row 2- Ab mat sit ups 3- Jumping Squat

1/20/2017

Midline Strength 10 min EMOM Even minutes 15-20 sit ups Odd minutes 25-35 second plank hold Conditioning Teams of 2, alternate every round 12 min AMRAP 10 Burpees 15 KB swing 53/35 Compound 30 Every 3:00 for 5 sets 5 dumbbell burpees 10 Weighted step ups with dumbbells 30 mountain climbers

1/19/2017

  Strength 3 Push Jerks EMOM x 12 minutes 75-80% Conditioning 13 min AMRAP 9 Chest to Bar Pull up 12 Box Jump Over 24/20 9 Shoulder to Overhead 155/105  

1/18/2017

  12.2 10 min AMRAP 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 As many as possible with time remaining 210/120 Compound 30 18 min EMOM 1- 14 Overhead lunge with plate 2- 15/12 calorie row 3- 20 Jumping Squat

1/17/2017

  Strength Back Squat 3×3 @ 90% – same weight across Conditioning 8 min AMRAP 10 Toes to bar 20 Air squat

1/16/2017

Happy MLK Day! 5 min AMRAP 5 Burpee Box Jump Over 24/20 10 Squat Clean 95/65 -rest 5 min- 5 min AMRAP 15 Wall Ball 20/15 10 Shoulder to Overhead 115/75 -rest 5 min- 5 min AMRAP 5 Ground to Overhead 135/85 30 Double under (or 30 single under)