Monthly Archives: June 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

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

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

“Rannie” 50-40-30-20-10 Double Unders Sit ups *400m run after each round* Time cap: 20 minutes

Strength 15 minutes to find 3RM Push Jerk Conditioning 75 Shoulder to overhead 155/105 *every break, perform 10 burpees* Cap: 12 min

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

 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 […]

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

Regional Event 14.4 21-15-9-6-3 Strict HSPU Front squats 195/125 Bar facing burpees Time cap: 20

Strength  3 Tng Snatch every 1:30 x 5 sets, building Conditioning 30-20-10 Power Snatch 75/55 Pull up Cap: 12 min

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)

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