3/30/2017

Strength 2 Squat Snatch EMOM x 15 min -touch and go or drop and reset- Conditioning 30-20-10 Overhead Squat 135/95 x3 double under (90-60-30, same number for singles) -12 min cap-

3/29/2017

“Nate” 20 minute AMRAP 2 Muscle up 4 Handstand push up 8 KB Swing 70/53 Compound 30 3 rounds 1 min Row 1 min rest :45 second Row :45 rest :30 second Row :30 rest Score is total meters

3/28/2017

Strength Find 6 RM Bench Press -Then take 50% of that and do max effort set- Conditioning 8 minute AMRAP 12 Wall Ball 20/14 2 Burpee 12 Wall ball 4 Burpee.. ..keep adding 2 burpees per round, wall balls stay at 12

3/27/2017

Strength 4×6 Front Squat -Same weight across, 80-85%- Conditioning 12 min AMRAP 10 Pull up 12 Hang Power Clean 115/75 14 Box Jump 24/20 Compound 30 Teams of 2 8 min AMRAP 100m run, ALT with partner 2 min Rest 4 min AMRAP 50m Run, ALT with partner -Score is total meters-

3/24/2017

17.5 10 rounds for time 9 Thruster 95/65 35 Double Under -40 minute time cap- Scaled is 65/45 and single unders Compound 30 3 rounds 1 min Row 1 min rest :45 second Row :45 rest :30 second Row :30 rest Score is total meters

3/23/2017

Strength 10 minute EMOM 1 squat clean + 1 hang squat clean 60-70%, Focus is to stay light and work great technique Conditioning 7 minute AMRAP 3 KB Swing 53/35 3 Burpee 6-6, 9-9, 12-12.. continue climbing

3/22/2017

  “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Compound 30 4 rounds, :30 on :30 off Mountain Climber Jumping Lunge Broad […]

3/21/2017

  Strength 10 minute EMOM 2 Strict Press @80-85% Conditioning 3 rounds 3 min AMRAP 5 Ground to Overhead 135/95 10 Box Jump 24/20 3 minute rest

3/20/2017

Strength 5×3 Pause Front Squat @ 75% -3 second hold in bottom- Conditioning 10 min AMRAP 10 Toes to Bar 15 Thruster 75/55 30 Double Under (x2 single under) Compound 30 3 rounds 1 minute at each station Calorie Row 10m Shuttle Sprints Burpee Over the rower Rest

3/17/2016

17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: Men deadlift 135 lb., throw 20-lb. ball to 9-ft. […]

3/16/2017

Strength 15 minutes to work up to a heavy power snatch + hang power snatch Conditioning 10 min amrap 10 Hang Power Snatch 95/65 15 Overhead Squat 95/65 rest :30 Compound 30 3 rounds 3 min on 3 min off Row 30/25 Calories Max Overhead walking lunge

3/15/2017

Betty 5 Rounds for time: 12 Push Press 135/95 20 Box Jump 24/20 *Reminder: No Compound 30 today, it will be held on Thursday*