Monthly Archives: August 2019

Teams of 2 25 min AMRAP 50 Wall balls 20/14 50 Box Jumps 24/20 50 Ab mat sit ups

Strength 12 min to find 3RM Hang Power Clean Conditioning 4 rounds 1 minute burpees 1 minute db hang clean and jerk 50/35 1 min rest

“Crazy Stairs” For Time: 10 Rounds of “CTB Cindy” 50/35 Calorie Row 30 Overhead Squats 155/105 Cap: 25

Strength 15 min to find 10RM Deadlift Conditioning 3 rounds 400m run 21 Deadlifts 185/135 12 Strict hspu Cap: 15

Strength 14 minutes to find 1RM Front Squat Conditioning 5 Rounds 5 Thrusters 115/75 10 Toes to bar 30 Double Unders Cap: 10

60 Double Unders (1:1 singles) 50 Walking Lunge Steps 40 Shoulder to overhead 115/75 30 Overhead Single DB Walking Lunge 50/35 20 Bar Muscle Ups AMRAP 3:00, rest 1:00 AMRAP 6:00, rest 2:00 AMRAP 9:00 Start of each AMRAP starts from beginning, athletes will have 3 scores

Strength 15 minutes to find heavy complex Clean + Front squat + Jerk Conditioning 12 min AMRAP 20 Front Squats 95/65 15 Toes to bar 10 Burpees over the bar

“Swole-cycle” 8 rounds, tabata style for max reps Strict Pull ups Calorie row Strict HSPU Calorie row

Strength Back squat 5@70% 3@80% 1@90% x 2 rounds Conditioning 2 rounds 400m run 25 BBJO 24/20 Cap: 12