Strength
2 Overhead Squats E2MOM x 4 sets, building
Conditioning
2 rounds
40 1 arm DB shoulder to overhead 50/35
30 Pull ups
20 Overhead Squats 115/75
Cap: 15 minutes
3/4/3019
Strength
5 Deadlifts every 2:30 x 4 sets, building
Conditioning
7 Rounds for time:
7 Deadlifts 225/155
7 Burpees over the bar
Cap: 10
3/1/2019
19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.
Stop at 20 minutes.
2/28/2019
Strength
5 Bench Press every 2:30 x 4 sets, building
Conditioning
80 Wall Balls 20/14
40 Calorie Row
Cap: 12 min
2/27/2019
“Barista”
Teams of 3:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike
Cap:30
2/26/2019
Conditioning
10 min AMRAP
12 Thrusters 95/65
12 Burpees over the bar
36 Double Unders
Rest 3:00
15 minutes to find 1RM Front Squat
2/25/2019
Strength
1 Low Hang Snatch EMOM x 10 sets, building
Conditioning
21-15-9
Power Snatch 115/75
HSPU
Cap: 10 min
2/22/2019
19.1
15 min AMRAP
19 Wall Balls 20/14
19 Calorie Row
2/21/2019
Strength
3 Back squats every 1:30 x 5 sets @ 70-80%
-same weight across-
Conditioning
10 min AMRAP
10 Burpee box jump overs 24/20
30 Air Squats
Rest :30 after each round
2/20/2019
“Annie”
50-40-30-20-10
Double Unders
Sit ups