Strength
2 Power Clean + 1 Jerk EMOM x 8 sets @80% of 1RM
Conditioning
5 min AMRAP
6 C2B Pull ups
6 Shoulder to overhead 135/95
6 Burpees over the bar
Rest 2:00
5 min AMRAP
9 Pull ups
9 Shoulder to overhead 95/65
9 Burpees
7/22/2019
15 minutes to find 2RM Back Squat
10 min AMRAP
15 Wallball 20/14
25 Double unders (25 singles)
7/19/2019
Teams of 2
100 Calorie Bike
100 Burpees
100 Box Jump Over 30/24
100 KB Swing 70/53
1 person works at a time
Cap: 30 min
7/18/2019
Strength
15 min to find 1RM Split Jerk
Conditioning
12 min AMRAP
6 HSPU
12 Toes to bar
24 Air squats
7/17/2019
Jackie
1000m Row
50 Thrusters 45/35
30 Pull ups
OR
Fran
21-15-9
Thrusters 95/65
Pull ups
Athletes choice 🙂
7/16/2019
Strength
12 minutes to find 2RM tng snatch
Conditioning
500/400m row
40 DB snatches 50/35
30 Burpee box jump over 24/20
Cap: 10
7/15/2019
Strength
12 min to find 1RM Hang Clean
-power or squat-
Conditioning
11 min AMRAP
7 Front Squat 135/95
7 Strict Pull up
35 Double Under ( 35 singles)
7/12/2019
For time:
1,000m Row
800m Run
60 KB Swing 53/35
500m Row
400m Run
30 KB Swing 53/35
Cap: 20
7/11/2019
Strength
15 min to find 1RM Overhead Squat
Conditioning
9 min AMRAP
2 Overhead squat 115/75
2 Toes to bar
4-4,6-6…etc
7/10/2019
Regional Event 14.6
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
Cap: 25 min
