7/1/2019

Strength

1 Squat Clean EMOM x 10 min @75-80% of 1RM Clean

-Same weight across-

Conditioning

10 min AMRAP

6 Toes to bar

9 Thrusters 95/65

6 Burpees over the bar

6/28/2019

Teams of 2

4:00 Max Calories on Bike

4:00 Max Wall Balls 20/14

4:00 Max Calories on Rower

2:00 Max Calories on Bike

2:00 Max Wall Balls 20/14

2:00 Max Calories on Rower

Score is total reps, 1 person works while 1 rests

6/27/2019

Strength

2 Hang snatch every 1:30 x 5 sets, building

Conditioning

10 min AMRAP

10 Hang power snatch 95/65

10 OH lunge steps in place 95/65

6/26/2019

“Rannie”

50-40-30-20-10

Double Unders

Sit ups

*400m run after each round*

Time cap: 20 minutes

6/25/2019

Strength

15 minutes to find 3RM Push Jerk

Conditioning

75 Shoulder to overhead 155/105

*every break, perform 10 burpees*

Cap: 12 min

6/24/2019

Strength

15 minutes to find 1RM front squat

Conditioning

20-15-10

Front Squat 135/95

Toes to bar

*50 Double unders after each round

Cap: 12

6/21/2019

 Teams of 2

In a 5:00 window

Run 400m together,

in remaining time AMRAP of:

20 Alt. DB Snatch 50/35

10 DB Thrusters 50s/35s

rest :30s after 5:00 window,

then repeat 2 more times

-3 separate scores for each amrap

-only one person works at a time on DB couplet

-1 DB for snatches, 2DBs for thrusters

6/20/2019

Strength

3 TnG Cleans every 1:30 x 5 sets, building

Conditioning

2 Rounds

50 Walking Lunge steps

40 KB swings 53/35

30 BJO 24/20

20 Single arm KB push press 53/35 (10R/10L)

Cap: 15

6/19/2019

Regional Event 14.4

21-15-9-6-3

Strict HSPU

Front squats 195/125

Bar facing burpees

Time cap: 20

6/18/2019

Strength

 3 Tng Snatch every 1:30 x 5 sets, building

Conditioning

30-20-10

Power Snatch 75/55

Pull up

Cap: 12 min