Monthly Archives: July 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

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

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*

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

Isabel 30 Snatches for time 135/95

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

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

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

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

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

Strength 1 Push Press EMOM x 10 min, building Conditioning 3 minutes burpee box jump over 24/20 3 minutes toes to bar 2 minutes bbjo 2 min ttb 1 min bbjo 1 min ttb -score is total reps-

Strength EOMOM x 6 sets complete: 1 Clean + 1 Hang Clean + 1 Jerk Conditioning 21-15-9 Hang Power Clean 115/75 Front Squat 115/75 50 Double Under after each round -12 min cap-