1/3/18

12.3 18 min AMRAP 15 Box Jump 24/20 12 Shoulder to overhead 115/75 9 Toes to bar

1/2/2018

Strength 2 Hang Squat Clean EMOM x 8 min -Start moderate and build- Conditioning 12 min AMRAP 10 Hang Power Clean 135/95 20 Air Squat 30 Double Under Compound 30 15 min EMOM 1.. 20 sit ups 2.. 15/12 Cal row 3.. 10 Suicide Sprint

12/22/2015

Strength 3×3 Deadlift @ 85% *touch and go* Conditioning For time: 50 shoulder to Overhead 155/105 *every time you break, 5 burpees* 12 min cap

12/21/2015

Strength Find 1RM Overhead Squat Conditioning 3 Rounds 10 Overhead Squat 115/75 10 Hang Power Clean 115/75 40 Double Under *10 min cap*

1/22/2015

  Barbell Work 5 Power Clean EMOM x 5 min 3 Power Clean EMOMx 5 min 2 Power Clean EMOM x 5 min *Heaviest that technique allows, go up in weight each 5 min segment* Conditioning For time: 50 KB swing 70/53 40 GHD Sit up 30 Burpee Box Jump Over 24/20

1/21/2015

  14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats 95/65    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats 95/65    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats 95/65    14 chest-to-bar pull-ups Etc., […]

1/20/2015

  Strength 4 Deadlifts EMOM x 10 minutes @70% of 1RM Conditioning 10 minute AMRAP 5 Hang Power Clean 185/120 10 Burpee Over the bar 30 Double Under

1/19/2015

  Strength Find a 1RM of the following complex: 1 Front Squat + 1 Split Jerk Conditioning For time: 75 Calorie Row 50 Thruster 75/55 25 Pull up

3/12/2014

  “Griff” Run 800m  Run 400m backwards Run 800m  Run 400m backwards

3/11/2014

  Strength Find 10 rep max Front Squat Metcon 12 Minute AMRAP 30 Hang Squat Clean 135/95 30 Burpees