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 holding 2 Kbs in top of deadlift position in order to do any reps on box or DB. Split reps between partners as needed*
KBs rx is 70s for men and 53s for ladies
Cap: 22 minutes
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
