1/18/2019

Teams of 2

100/75 Cal Bike

100 KB Swings 53/35

100 Burpees over partner (partner in elbow plank)

100 Overhead Walking lunge steps with plate 45/25

Cap: 25 minutes

1/17/2019

Strength

10 Strict Press Every 3:00 x 3 sets, building

Conditioning

10 min AMRAP

500/400m row buy in, then

14 Alt. DB Snatch 50/35

8 Hand Release Push ups

1/16/2019

“NASTY GIRLS LOVE DT”

3 Sets for Time:

50 Air Squats

7 Ring Muscle Ups

1 Round of “DT”

“DT”

12 Deadlifts (185/125)

9 Hang Power Cleans

6 Shoulder To Overhead

Time cap: 25 minutes

1/15/2019

Strength

1 Back Squat every 1:30 x 5 sets, building

Conditioning

12 min AMRAP

10 Burpee Box Jumps 30/24

20 Wall Balls 20/14

60 Double Unders

1/14/2018

Strength

1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 OHS every 1:30 x 5 sets, building

Conditioning

5 Rounds for time:

15 Hang Power Snatches 75/55

10 Toes to Bar

10 min CAP

1/11/2018

Teams of 2

25 min AMRAP

60 Box Jump Overs 24/20

30 Hang Double KB Clean and Jerk 53’s/35’s

-1 person works at a time-

1/10/2019

Strength

3 Front Squats every 1:30 x 5 sets, building

Conditioning

4 rounds

1:00 KB Swing 53/35

1:00 Wall Balls 20/14

1:00 Rest

1/9/2018

-Brehm-

10 Rope Climbs

20 Back Squats 225/155

30 HSPU

40 Calorie Row

Cap: 20 min

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. 

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. 

1/8/2018

Conditioning

12 min AMRAP

2 Power Clean 115/75

2 Shoulder to overhead 115/75

10 Burpees over the bar after each set

4-4-10, 6-6-10, 8-8-10…

Rest 3:00

10 min EMOM 1 Shoulder to overhead, building

1/7/2018

Strength

1 Clean + 1 Front Squat EMOM x 8 minutes, build

Conditioning

3 rounds for time:

10 Thruster 135/95

15 Pull ups

50 Double Unders

Cap: 12