Strength
Back squat
5@70%
3@80%
1@90%
x 2 rounds
Conditioning
2 rounds
400m run
25 BBJO 24/20
Cap: 12
8/19/2019
Strength
15 min to find 3RM Push Jerk
Conditioning
21-15-9
Push Jerk 135/95
75-50-25
Double Under
Cap: 10
8/16/2019
Teams of 2
50-40-30-20-10
Wall Ball 20/14
Calorie Row
10-8-6-4-2
Rope Climb
Cap: 25 minutes
7/15/2019
Strength
12 minutes to find 1RM Strict Press
Conditioning
3 minutes Burpee box jump over 24/20
3 minutes Power Clean and Jerk 135/95
2 minutes BBJO 24/20
2 minutes PC and J 135/95
1 minute BBJO 24/20
1 minute PC and J 135/95
Score is total reps
8/14/2019
“Mary”
20 minute AMRAP
5 HSPU
10 Alt. Pistols
15 Pull ups
8/13/2019
Strength
15 minutes to find 5RM Deadlift
Conditioning
40/30 Cal Bike
20 Deadlifts 255/175
40/30 Cal row
20 Deadlifts 255/175
Cap: 13
8/12/2019
Strength
15 minutes to find 1RM Snatch
Conditioning
3 Rounds for time
15 Overhead Squat 95/65
15 Toes to bar
45 Double unders (1:1 singles)
Cap:12
8/9/2019
Teams of 2
For time:
60-40-20
DB Thrusters 50/35
30-20-10
DB Devil Press 50/35
Every 3:00 including 0:00, both partners run 100m
Cap: 20 minutes
DB work is 1 work 1 rest
8/8/2019
Strength
3 Push press every 1:30 x 5 sets, building
Conditioning
3 rounds for reps
1:00 Box jump 24/20
1:00 KB Swing 53/35
1:00 HSPU
1:00 Rest
8/7/2019
Ringer 1
30-20-10 reps for time of:
Air bike (calories)
Toes-to-rings
Time cap: 7
Starting on 8:00
Ringer 2
15-10-5 reps for time of:
Burpees with ring touch
Overhead squats
♀ 95 lb.
♂ 135 lb.
Time cap: 5 minutes
