Monthly Archives: May 2018

Teams of 2 Row 500m x 2 each Row 300m x 3 each Row 100m x 5 each

Strength 6 Front Squat every 2:30 x 4 sets – building Conditioning 10 min AMRAP 10 Thruster 95/65 10 Toes to bar 35 Double under

DT 5 Rounds for time: 12 Deadlift 9 Hang power clean 6 Shoulder to overhead RX= 155/105 15 Cap In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.  […]

Strength 1 Snatch EMOM x 10  min, building Conditioning 50 Burpee Box Jump Over 24/20 50 Single arm DB clean and Jerk 50/35 50 HSPU 10 min cap

Teams of 2 120 Front Rack Lunge 135/95 -Accumulate as many meters on rower as possible in rest, score is time and meters- 20 min cap

Strength 2 Touch and go Power Snatch EMOM x 10, building Conditioning 12 min AMRAP 12 Power Snatch 95/65 12 Burpee Box Jump 24/20 12 Toes to bar

Interval Cindy 20 min AMRAP 5 Pull up 10 Push up 15 Air Squat 30 sec rest after each round

Strength 1 Squat Clean EMOM x 7 min, building Conditioning 3 rounds for time 20 Single Arm DB Clean and jerk 50/35 20 Box Jump Over 24/20 20 HSPU 14 min cap

Strength 4 Zero Bounce dead lift every 2:00 x 4 sets 80-90% Conditioning 10 min AMRAP 50 Double Under 20 Burpee

Teams of 2 22 min AMRAP 30 Synchro Air Squat 60 Alternating Dumbbell Snatch 50/35 60 Single Arm DB Overhead Walking Lunge Steps  50/35 -Snatch and Lunge are 1 person working at a time, split up as needed-

Strength 10 min EMOM Evens- 3 Push Press @80% Odds- :25-:35 second plank Conditioning 2 rounds 5 min AMRAP 30/24 Cal row in remaining time 12 Wall ball 20/14 12 Box Jump 24/20 no rest between rounds