1/31/2020

Teams of 2

75/55 Cal Bike

75 Air Squats

75 Box Jump Overs 30/24

75 Air Squats

75/55 Cal Bike

Cap: 20

1/30/2020

Strength

15 minutes to find 3RM Bench Press

Conditioning

10 min AMRAP

15 Hang Power Cleans 115/75

15 Hand Release Push ups

1/29/2020

Winter Meunsterland
21 – 15 – 9
Wall Ball @ 20/14
Pull-up
Thruster @ 95/65
Box Jump @ 24/20
Kettlebell Swing @ 53/35

Cap: 20

1/28/2020

Strength

E2MOM x 5 sets

6 Deadlifts @60% of heavy no hook, no mix grip

Conditioning

8 min AMRAP

20 Double Unders

2 Toes to bar

20-4,20-6,20-8…

1/27/2020

Strength

15 min to find 10RM Back Squat

Conditioning

1,000m Row

60 Sit ups

30 Burpees

20 Cal Bike

Cap: 13

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…