Monthly Archives: June 2018

Teams of 2 400m run (together) 200 Double Under 75 DB Snatch 50/35 400m run (together) 75 DB Snatch 50/35 200 Double Under 400m run (together) Split DU and DB Snatch up however Scale x2 single under 22 min cap

Strength 1 Deadlift EMOM x 12 min, building Conditioning 8 min AMRAP 8 Shoulder to overhead 135/85 8 Bar facing burpee

“Fight Club” 3 rounds 1 min thruster 95/65 1 min power clean 95/65 1 min box jump over 24/20 1 min pull up 1 min assault bike cal 1 min rest

Strength 5 Power Clean and Jerk  every 2:00 x 5 sets, building -drop and reset or tng- Conditioning 10 min AMRAP 15 Toes to bar 60 Double Under 10 TTB 40 DU 5 TTB 20 DU

Strength 3×10 (each leg) Barbell Split squat -take no more than 2:00 rest between sets- Conditioning For time: 35/25 Cal Bike 400m Run 35 Box Jump Over 30/24 -13 min cap-

Teams of 2 Row 1,000/800m 100 Wall ball 20/14 100 Burpee 100 Synchro Air squat Row 1,000/800m 1 person works while 1 rests besides synchro squats 24 min cap

Strength 1 Clean and jerk EMOM x 10 min building -Power or squat- Conditioning 9 min AMRAP 8 HSPU 12 Box Jump Over 24/20

CINDY 20 min AMRAP 5 Pull up 10 Push up 15 Air squat

Strength 1 Snatch EMOM x 10, building -Power or squat- Conditioning 12 min AMRAP 10 Hang Power Snatch 115/75 10 Toes to bar 30 Double under Scale is x2 single under

Strength 3 Back squat every 1:30 x 5 sets, building Conditioning 3 rounds for time 25 Jumping squat 20 Burpee 15 Deadlift 185/125 15 min cap

Strength 3 Back Squat Every 1:30 x 5 sets building Conditioning 3 Rounds for Time 25 Jumping Squat 20 Burpee 15 Deadlift 185/125 -15 min cap-

Teams of 2 75/55 cal bike 100 KB swing 53/35 100/80 cal row 100 KB swing 53/35 75/55 cal bike 20 min cap