7/31/2018

Strength

1 Push Jerk EMOM x 7 min, build

Conditioning

2 rounds

2:00 AAB Calories

2:00 Burpee Box Jump Over 24/20

2:00 Shoulder to Overhead 115/75

2:00 Rest

7/30/2018

Strength

2 Hang Squat Clean every 1:30 x 6 sets building

Conditioning

21-15-9

Power clean 95/65

Thuster 95/65

Chest to bar pull up

12 min cap

7/27/2018

Teams of 2

100 KB Swing 53/35

-then-

5 rounds

10 Synchro Burpee

10 Partner Deadlift 315/225

-then-

100 KB Swing 53/35

-25 min cap-

*Kb swing, 1 person works at a time.. deadlifts are performed on same bar at same time*

7/26/2018

Strength

3 Back Squats every 2:00 x 5 sets, building

Conditioning

3 rounds

3 min AMRAP

20/15 Cal row

in remaining time

10 Thruster

15 Sit ups

3 min rest

Round 1- 95/65

Round 2- 115/80

Round 3- 135/95

7/25/2018

Isabel

30 Snatches for time

135/95

7/24/2018

Strength

10RM max push press from the floor

Conditioning

10 min AMRAP

5 Dumbbell Snatch 50/35

10 Double Under

10 DB snatch

20 DU

15/30-20/40-25/50..etc

7/23/2018

Strength

2 touch and go cleans every 1:30 x 6 sets building

Conditioning

6 rounds

10 Front Squat 135/95

10 Burpee over the bar

12 min cap

7/20/2018

Teams of 2

1200m/1000 row (switch every 200m)

50 Hang Power clean and jerk 115/75 (switch anytime)

100 Single arm DB shoulder to overhead 50/35 (switch anytime)

50 Hang Power clean and jerk 115/75 (switch anytime)

1200m/1000m row (switch every 200m)

-only 1 person works at a time-

24 min cap

7/19/2018

Strength

4 Deadlifts EOMOM x 6 sets, building

Conditioning

9 min AMRAP

30/20 Cal Ass. bike buy in, then:

15 Jumping Squat

10 Sumo deadlift high pull 95/65

7/18/2018

Hangin’ On
AMRAP 20
1 Rope Climb
5 Kettlebell Swings (70/53#)
200 Meter Run