Strength
15 minutes to find 3RM Push Jerk
Conditioning
75 Shoulder to overhead 155/105
*every break, perform 10 burpees*
Cap: 12 min
6/24/2019
Strength
15 minutes to find 1RM front squat
Conditioning
20-15-10
Front Squat 135/95
Toes to bar
*50 Double unders after each round
Cap: 12
6/21/2019
Teams of 2
In a 5:00 window
Run 400m together,
in remaining time AMRAP of:
20 Alt. DB Snatch 50/35
10 DB Thrusters 50s/35s
rest :30s after 5:00 window,
then repeat 2 more times
-3 separate scores for each amrap
-only one person works at a time on DB couplet
-1 DB for snatches, 2DBs for thrusters
6/20/2019
Strength
3 TnG Cleans every 1:30 x 5 sets, building
Conditioning
2 Rounds
50 Walking Lunge steps
40 KB swings 53/35
30 BJO 24/20
20 Single arm KB push press 53/35 (10R/10L)
Cap: 15
6/19/2019
Regional Event 14.4
21-15-9-6-3
Strict HSPU
Front squats 195/125
Bar facing burpees
Time cap: 20
6/18/2019
Strength
3 Tng Snatch every 1:30 x 5 sets, building
Conditioning
30-20-10
Power Snatch 75/55
Pull up
Cap: 12 min
6/17/2019
Strength
15 min to find 1RM Back Squat
Conditioning
11 min AMRAP
15 Wall Balls 20/14
10 Toes to bar
30 Double unders (1:1 singles)
6/14/2019
3:00 Calories on bike
3:00 DB Step overs 50/35 24/20
3:00 KB Farmer Carry 70s/53s
2:00 Cal Bike
2:00 DB Step overs
2:00 KB Farmer Carry
1:00 Cal Bike
1:00 DB Step overs
1:00 KB Farmer Carry
Score is total reps
6/13/2019
Strength
15 min to find heavy complex:
1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS
-power or squat allowed-
Conditioning
12 min AMRAP
5 Power Snatch 155/105
10 HSPU
25 Air Squats
6/12/2019
Griff
800m Run
400m Run Backwards
800m Run
400m Run Backwards