9/20/2017

“Kane” AMRAP 5: Buy-in: 50 Wallballs (20/14#) 12 Deadlifts (185/135#) 12 Box Jump Overs (24/20″) Rest 5:00 AMRAP 5: Buy-in: 35 Wallballs (20/14#) 9 Deadlifts (225/155#) 9 Box Jump Overs (24/20″) Rest 5:00 AMRAP 5: Buy-in: 20 Wallballs (20/14#) 6 Deadlifts (275/185#) 6 Box Jump Overs (24/20″)

9/19/2017

Strength 3 Strict Press EMOM x 8 min 60-65% Conditioning 3 rounds 1 min Air squat 1 min Burpee 1 min Pull up 1 min rest Compound 30 8 rounds 1 min on 1 min off Row for Meters

9/18/2017

Strength 1RM Clean and Jerk -anyhow- Conditioning 10 min AMRAP 5 Hang Power Clean 5 Front Squat 5 Shoulder to Overhead 35 Double Under RX= 135/95 Scale= 70 single under

9/15/17

Strength 10RM Back Squat Shoot for 80+% Conditioning 3 rounds 1 min DB Snatch 50/35 1 min Wall Ball 20/14 1 min KB Swing 53/35 1 min Rest Compound 30 3 rounds, :30 on :30 off Calorie Row Jumping Lunge Sit up

9/14/2017

Strength 2RM Push Jerk Conditioning 40-30-20-10 Box Jump Over 24/20 20-15-10-5 HSPU -14 min cap-

9/13/2017

Elizabeth 21-15-9 Power Clean 135/95 Ring Dip

9/12/2017

Strength 3 Front Squats every 2:00 x 6 sets Start around 75% and build Conditioning 7 min AMRAP 7 Thruster 95/65 7 Pull up Compound 30 Every 4:00 x 4 sets 300/250m row 200m run

9/11/2017

Strength 1RM Hang Squat Snatch Conditioning 75 Power Snatch 95/65 -every time bar is set down, must do 10 burpees over bar before continuing with snatches- -time cap 12 minutes-

9/8/2017

Strength 12 min EMOM 1 Power Clean + 1 Hang Power Clean -Start around 60% of 1RM clean and build- Conditioning Teams of 2 12 min AMRAP 9 Deadlift 135/95 7 Hang Power Clean 135/95 5 Shoulder to Overhead 135/95 *Alternate each round,  P1 does round 1, P2 does round 2, P1 does round 3 […]

9/7/2017

Strength 5×3  Back Squat Start at 75% and build each set Conditioning 40-30-20 Wall Ball 20/14 20-15-10 Burpee Box Jump Over 24/20 -15 min cap-

9/6/2017

12.2 10 min AMRAP 30 Snatches 75/45 30 Snatches 135/75 30 Snatches 165/100 AMRAP Snatches 210/120 -Power or squat-

9/5/2017

Strength 3RM Overhead Squat Conditioning 10 min AMRAP 10 Pull up 10 Overhead Squat 95/65 30 Double Under (x2 singles) Compound 30 4 Rounds :30 sec on :30 sec off Calorie Row Flutter Kick Ab mat sit up -Score is total reps-