1/24/2020

Teams of 2 800m run together 60 DB Overhead Walking lunge steps 50/35 30 Burpees (each person and can work @same time) 60 DB OHWL steps 800m run together Cap: 25

1/23/2019

Strength 1 Back Squat EMOM x 10 Use 75-80% of heavy 3 from last Monday- same weight across Conditioning 1,000m row 150 Air Squats Cap: 12

1/22/2020

Marston 20 min AMRAP 1 Deadlift 405/285 10 Toes to bar 15 Bar facing burpee  

1/21/2020

Strength 10 min EMOM 1 push press, building in weight Conditioning 10 rounds for time 2 Bar Muscle up 6 Shoulder to overhead 155/105 Cap: 12 mins

1/20/2019

Strength: 15 min to find Heavy Front Squat with 3 sec pause Conditioning 9 min AMRAP 1 Squat Clean 135/95 30 double Unders 2-30, 3-30…

1/17/2020

Individually 50/40 Cal Bike 40 Db thrusters on the R arm 35/20 30 Chest to bar pull ups 40 DB thrusters on the L arm 35/20 50/40 Cal Row Cap: 22  

1/16/2019

Strength: 2 deadlifts EMOM x 10 sets @75-80% of last Mondays 3 *no hook no mix Conditioning: 30-20-10 Deadlifts 155/105 15-10-5 Strict HSPU Cap: 10

1/15/2020

Fight or flight 20 min AMRAP: 20 Wall balls 20/14 20 Hang power snatch 95/55 20 Box jumps 24/20 20 Front squats 95/65 20/15 Cal row  

1/14/2020

Strength 15 min to find 10RM Bench Press Conditioning 10 min AMRAP 10 Hang Power Clean 115/75 15 Alt. DB Snatch 50/35 30 Double Unders (45 singles)

1/13/20

Strength 15 min to find heavy 3 back squat *3 sec pause in bottom of each rep Conditioning In teams of 2: 12 min AMRAP: 12 Goblet Squats 70/53 8 Burpees over KB *alt each round

1/10/2019

Teams of 2 8 min AMRAP Cal bike 8 min AMRAP Burpees 8 min AMRAP Clean and jerk 135/95 *3 separate scores

1/9/2019

Strength 15 minutes to find heavy 1 strict press + 5 push press Conditioning 10 min AMRAP 12 Toes to bar 12 Front rack lunges in place 95/65