8/31/2017

Strength 1RM Split Jerk Conditioning 12 min AMRAP 50 Deadlift 115/75 50 Front Squat 115/75 50 Shoulder to Overhead 115/75 -Score is total reps-

8/30/2017

The Peak 3 rounds of: 400m Run 20 Hang Power Cleans @ 115/75 10 Ring Muscle Ups Scale: 1- 5 Muscle up 2- Bar Muscle up 3- x2 Pull up 4- x2 Jumping Chest to Bar

8/29/2017

Strength 1RM Hang Power Snatch Conditioning 3 rounds, 3 min AMRAP 30 Box Jump Over 24/20 in remaining time AMRAP of: 3 Power Snatch 135/85 7 Burpee 3 min rest between rounds Compound 30 Tabata V-Ups Air Squat Calorie Row

8/28/2017

Strength 1RM Clean -Power or squat- Conditioning 15-13-11-9-7 Thruster 115/75 *35 Double Under after each set of thruster* -14 min cap-

8/25/2017

Strength 2 Snatch Pulls EMOM x 8 Min 90-95% of 1RM snatch Conditioning Teams of 2 1,000m Row 150 Wall Ball 20/14 100 Toe to bar 16 min CAP Compound 30 3 rounds 1 min KB Swing 1 min Overhead Walking Luge 1 min Plate burpee 1 min Rest

8/24/2017

Strength 1RM Overhead Squat Conditioning 100 Double Under 100 Air Squat 100 Double Under 50 Air Squat Scale is 200 single under -12 min cap-

8/23/2017

Diane 21-15-9 Deadlift 225/155 Handstand push up

8/22/2017

Strength 10RM Hang Power Clean -Shoot for 65-70% of heaviest Clean PR- Conditioning 12 min AMRAP 100m run 10 Hang Power Clean 155/105 10 Burpee Compound 30 Every 2:00 for 6 rounds Rounds 1,3,5 200m run Rounds 2,4,6 300/250m row

8/21/2017

Strength 4×4 Back Squat Start around 75% and build each set Score is lightest and heaviest weight Conditioning 10 min AMRAP 20 Pull up 20 Box Jump Over 24/20

8/18/2017

Strength 10RM Bench Press Conditioning For time: 75 Burpee Box Jump Over 24/20 -13 min cap- Compound 30 4 rounds, :30 on :30 off Calorie Bike Jumping Squat Calorie Row Slam Ball

8/17/2017

15 min EMOM 1 Power Snatch + 1 Hang Power Snatch Start around 60% of snatch max and build up from there, score is lowest and heaviest weight Conditioning 7 Min AMRAP 3 Power Snatch 75/55 3 Toe to bar 6 Power Snatch 75/55 6 Toe to bar 9-9, 12-12, 15-15.. continue adding 3 each […]

8/16/17

Space Jam 2 rounds of: 25 Deadlifts @ 155/105 50 Wall Balls @ 20/14 75 Double Unders  Scale to 150 single under