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-
6/15/2018
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
6/14/2018
Strength
2 Hang Power Clean EMOM x 10 min, build
Conditioning
6 rounds for time
200m run
20 Wall Ball 20/14
18 min cap
6/13/2018
“Drop the Mic”
5 rounds for time:
10 Deadlift 225/155
50 Double Under
6/12/2018
Strength
1 Thruster EMOM x 10 min building
Conditioning
3 rounds
1 min front squat 95/65
1 min burpee
1 min calorie row
1 min rest
6/11/2018
Strength
3 Sumo Deadlift every 2:00 x 6 sets, building
Conditioning
8 min AMRAP
3 Box Jump Over 24/20
3 Toes to bar
6,6-9,9.. etc
6/9/2018
30 Burpee
30 DB Snatch 50/35
30 Box Jump Over 24/20
30 1-arm DB Shoulder to overhead 50/35
30 Wall ball 20/14
30 1-arm DB overhead walking lunge 50/35
3 min AMRAP- 1 min rest
6 min AMRAP- 2 min rest
9 min AMRAP
6/7/2018
Strength
2 touch and go power clean EMOM x 10 min, building
Conditioning
12 min AMRAP
12 Hand release push up
18 KB Swing 53/35
24 Ab mat sit up
6/6/2018
Jackie 2.0
1,000m row
50 Thruster 95/65
30 Chest to bar pull up
6/5/2018
Strength
Snatch + Hang Snatch EMOM x 10, building
Conditioning
800m run
21 Burpee Box Jump 30/24
400m run
15 BBJ 30/24
200m run
9 BBJ 30/24
17 min cap
