Strength
1 Push Jerk EMOM x 8 minutes, building
Conditioning
50/40 Cal Row
40 Burpee Box Jump Overs 24/20
Cap: 12 min
3/18/2019
Strength
4 Touch and go Power cleans E2MOM x 5 sets, building
Conditioning
12 min AMRAP
10 Thrusters 115/75
10 Power clean 115/75
40 Double Unders (x2 singles)
3/15/2019
19.4
For total time:
3 rounds of:
10 snatches 95/65
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
3/14/2019
Strength
1 Hang Clean EMOM x 8 sets, building
-power or squat-
Conditioning
10 min AMRAP
5 Hang Power Clean 165/115
15 Sit ups
30 Double Unders (x2 singles)
3/13/2019
“Bike Drop”
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
3/12/2019
Strength
1 Front Squat every 1:30 x 5 sets, building
Conditioning
8 Rounds for time:
12 Alt DB Snatch 50/35
6 Chest to bar Pull ups
Cap: 12 min
3/11/2019
Strength
1 Snatch EMOM x 8 min, building
Conditioning
3 rounds
1 min Cal row
1 min Burpee Box Jump 24/20
1 min Air Squat
1 min Rest
3/8/2019
19.3
200 ft. Single arm DB overhead walking lunge 50/35
50 DB Box Step ups 50/35
50 Strict HSPU
200 ft. Handstand Walk
Cap: 10 min
3/7/2019
Strength
3 Pause Back Squats E2MOM x 5 sets @ 70-75% across
-3 second pause in bottom-
Conditioning
12 min AMRAP
15 TTB
45 Double Unders (x2 singles)
:30 rest after each round
3/6/2019
The Chief
5, 3 minute rounds
3 Power Cleans 135/95
6 Push ups
9 Air squats
1 min rest between rounds
