Month: July 2018

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-

3 rounds

1:00 Wall ball 20/14

1:00 Burpee

1:00 DB step over 24/20in. and  50/35#

1:00 1-arm russian kb swing 53/35 (switch arms anytime)

1:00 Ass. bike cal

1:00 rest

Score = total reps

Strength

4 Push Jerk EOMOM x 5 sets, building

Conditioning

4 rounds for time:

50 Double Under

20 DB Snatch 50/35

15 Toes to bar

-14 min cap-

TNT
30 Power Snatches (95/65#)
30 Clean and Jerks (95/65#)
30 Thrusters (95/65#)

15 min CAP

Running DT
For Time:
600 Meter Run
3 Rounds of DT
400 Meter Run
2 Rounds of DT
200 Meter Run
1 Rounds of DT

*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105#

CAP 20 min

Strength

1 Clean EMOM x 10 min, building

Conditioning

3 rounds

200m run

15 burpee box jump 24/20

12 min cap

Strength

2 Tempo Overhead Squats every 1:30 x 6 sets

-stay between 75-85%-

Conditioning

3 rounds

1 minute of Thrusters 115/75

1 min of Chest to bar pull up

1 min rest

30 Wall Ball 20/14

30 Box Jump Over 24/20

30 Toes to bar

30 KB Swing 70/53

30 Goblet Squat 70/53

30/20 Assault Bike Calories

3 min AMRAP,  1 min rest

6 min AMRAP, 2 min rest

9 min AMRAP