10/31/2017

Strength 15:00 to establish a 2RM Push Jerk Conditioning 3 rounds 3 min AMRAP followed by 3 min rest 20 burpee box jump 24/20 in remaining time max shoulder to overhead round 1 95/65 round 2 135/95 round 3 185/125

10/30/2017

Strength 1 Clean EMOM x 12 minutes -Start moderate and build, clean can be power or squat- Conditioning 8 min AMRAP 5 Hang Power Clean 165/115 5 Front Squat 165/115 10 Chest to Bar pull up

10/27/2017

Strength Every 1:30 x 6 sets 3 Back Squat, build throughout Conditioning 10 min AMRAP 50 Air Squat 15 Burpee Box Jump 24/20

10/26/2017

Strength 2 Push Press EMOM x 10 min Start moderate and build Conditioning 4 rounds 1 min Single arm DB Shoulder to Overhead 50/35 1 min Toes to bar

10/25/2017

“Kelen Helly” 1 round of Kelly 2 rounds of Helen 1 round of Kelly 1 Rond of Kelly= 400 Meter Run, 30 Box Jumps (24/20″), 30 Wall Balls (20/14#) 1 Round of Helen= 400 Meter Run, 21 Kettlebell Swings (53/35#), 12 Pull-ups

10/24/2017

Strength 1  Snatch EMOM x 12 minutes snatch can be power or squat, start moderate and build throughout Conditioning 8 min AMRAP 2 Power Snatch 95/65 2 Burpee 4-4, 6-6, etc..

10/23/2017

Strength 2RM Front Squat Conditioning 30-20-10 Single Arm DB Thruster 50/35 90-60-30 Double under -12 min cap-

10/20/2017

Strength 1RM Overhead Squat Conditioning 8 min AMRAP 15 Overhead Squat 95/65 10 Burpee over the bar Compound 30 3 rounds, new round every 4:00 200m run 30 Overhead Lunge 45/35

10/19/2017

Strength 20RM Bench Press Conditioning 11 min AMRAP 100m run 3 Toe to bar 100m run 6 Toe to bar 100-9, 100-12, keep adding 3 toes to bar each round

10/18/2017

Tiger Paw 3 rounds  75 Double Unders 50 Air Squats 15 Power Clean  135/95 -150 single under scale-

10/17/2017

Strength 6 Push press every 2:00 x 5 sets Start moderate and build Conditioning 12 min AMRAP 35 Burpee Box Jump  24/20 then in remaining time amrap of 20 Alt. DB Snatch 50/35 15 Handstand push up

10/16/2017

Strength Every 1:30 for 7 sets Clean and Jerk *Clean can be power or squat -Start moderate and build throughout- Conditioning 7 min AMRAP 3 Front Squat 115/75 3 Pull up 6 Front Squat 115/75 6 Pull up 9-9,12-12, keep ascending by 3’s