2/13/2018

Strength 1 Push Press + 3 Push Jerk every 1:30 x 5 sets, building Conditioning 12 min AMRAP 15 Box jump over 24/20 12 Shoulder to Overhead 115/75 9 Chest to bar pull up

2/12/2018

Strength 2 TnG Clean emom x 10 min -building- Conditioning 7 min AMRAP 2 Front Squat 135/95 2 Burpee over the  bar 4 Front Squat 4 BOTB 6-6,8-8…

2/9/2018

Freaky-ish Friday Teams of 2, alternating full rounds 8 rounds (4 each) 200/150m Row 8 Double DB ground to Overhead 50/35 8 rounds (4 each) 35 Double Under 8 Hang Squat clean to Thruster 50/35 -25 min CAP-

2/8/2018

Strength 2   TnG Snatch EMOM x 10 min – buildng – Conditioning 10 min AMRAP 5 Power Snatch 135/95 10 Bar Facing Burpee 15 Toe to bar

2/7/2018

Regional event 14.6 50 Calorie Row 50 Box jump over 24/20 50 Deadlift 180/120 50 Wall ball 20/14 50 Ring Dip 50 Wall ball 50 Deadlift 50 Box jump over 50 Calorie Row 21 min CAP

2/6/2018

Strength 3 Push Jerk Every 1:30 x 5 sets, building Conditioning 7 min AMRAP 2 Power Clean 115/75 2 Burpee 4-4, 6-6, 8-8.. continue climbing by 2’s

2/5/2018

Strength E2MOM x 4 sets 6 Front Squat @70-75% Conditioning 12 min AMRAP 6 Thruster 135/95 12 Pull up 36 Double Under  

2/2/2018

Freaky-ish Friday! Teams of 2 5 min AMRAP 20 Synchro Air Squat 20 Synchro DB Snatch 50/35 5 min Rest 5 min AMRAP 20 DB Thruster 50/35 10 Synchro Push up 5 min Rest 5 min AMRAP 10/7 AAB Calories

2/1/18

Strength re test 2 20 min to find 5RM back squat Conditioning re test 6 min AMRAP 600/500m row max burpee in remaining time