3/14/2019

Strength 1 Hang Clean EMOM x 8 sets, building -power or squat- Conditioning 10 min AMRAP 5 Hang Power Clean 165/115 15 Sit ups 30 Double Unders (x2 singles)

3/13/2019

“Bike Drop” Teams of 3, with a 30:00 Cap: 60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Assault Bike, 15 Power […]

3/12/2019

Strength 1 Front Squat every 1:30 x 5 sets, building Conditioning 8 Rounds for time: 12 Alt DB Snatch 50/35 6 Chest to bar Pull ups Cap: 12 min

3/11/2019

Strength 1 Snatch EMOM x 8 min, building Conditioning 3 rounds 1 min Cal row 1 min Burpee Box Jump 24/20 1 min Air Squat 1 min Rest

3/8/2019

19.3 200 ft. Single arm DB overhead walking lunge 50/35 50 DB Box Step ups 50/35 50 Strict HSPU 200 ft. Handstand Walk Cap: 10 min

3/7/2019

Strength 3 Pause Back Squats E2MOM x 5 sets @ 70-75% across -3 second pause in bottom- Conditioning 12 min AMRAP 15 TTB 45 Double Unders (x2 singles) :30 rest after each round

3/6/2019

The Chief 5, 3 minute rounds 3 Power Cleans 135/95 6 Push ups 9 Air squats 1 min rest  between rounds

3/5/2019

Strength 2 Overhead Squats E2MOM x 4 sets, building Conditioning 2 rounds 40 1 arm DB shoulder to overhead 50/35 30 Pull ups 20 Overhead Squats 115/75 Cap: 15 minutes

3/4/3019

Strength 5 Deadlifts every 2:30 x 4 sets, building Conditioning 7 Rounds for time: 7 Deadlifts 225/155 7 Burpees over the bar Cap: 10

3/1/2019

19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 lb. If […]