6/17/2019

Strength 15 min to find 1RM Back Squat Conditioning 11 min AMRAP 15 Wall Balls 20/14 10 Toes to bar 30 Double unders (1:1 singles)

6/14/2019

3:00 Calories on bike 3:00 DB Step overs 50/35 24/20 3:00 KB Farmer Carry 70s/53s 2:00 Cal Bike 2:00 DB Step overs 2:00 KB Farmer Carry 1:00 Cal Bike 1:00 DB Step overs 1:00 KB Farmer Carry Score is total reps

6/13/2019

Strength 15 min to find heavy complex: 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS -power or squat allowed- Conditioning 12 min AMRAP 5 Power Snatch 155/105 10 HSPU 25 Air Squats

6/12/2019

Griff 800m Run 400m Run Backwards 800m Run 400m Run Backwards

6/11/2019

Strength 15 min to find 10RM Front Squat Conditioning 1K Row 50 Wall balls 20/14 30 Box Jump overs 30/24 Cap: 12 minutes

6/10/2019

Strength 15 minutes to find 1RM Deadlift Conditioning 8 min AMRAP 4 Deadlifts 275/185 8 Chest to bar pull ups

6/7/2019

Teams of 2 20 Box jump all the way overs 24/20 50 DB front rack in place lunges 50s/35s 20 Box jump all the way overs 24/20 35 DB front rack in place lunges 50s/35s 20 Box jump all the way overs 24/20 20 DB front rack in place lunges 50s/35s *1 Partner must be […]

6/6/2019

Strength 15 minutes to find heavy complex: 3 Hang power snatch + 3 Overhead Squats Conditioning 8 minute AMRAP 8 Hang Power Snatch 95/65 8 HSPU

6/5/2019

Joker 1-2-3..10 Toes to bar 10-9-8…1 Deadift 225/155

5/4/2019

Strength 3 Back Squats every 1:30 x 5 sets, 80-85% across Conditioning 5 Rounds for time 15 Wall Balls 20/14 10 Burpee Box Jump overs 24/20 Cap: 12 minutes

5/3/2019

Strength 15 minute to find 1RM Hang Clean and Jerk -power or squat- Conditioning 10 min AMRAP 10 Hang Power Clean 115/75 10 Shoulder to overhead 115/75 40 Double Unders (1:1)