Strength
2 Snatches every 1:15 x 6 sets, building
Conditioning
50 Wall Balls 20/14
50 DB Snatch 50/35
50 Overhead Squats 95/65
Cap: 13
2/18/2019
Strength
1 Low hang clean EMOM x 10 minutes, building
Conditioning
10 min AMRAP
5 Hang power clean 185/125
10 Toes to bar
30 Double unders
2/15/2019
Skills test
1, Max effort hang from pull up bar
(score is total time)
Conditioning
Teams of 2
4,000m Bike
120 Single Dumbbell overhead walking lunge steps 50/35
Cap: 18 minutes
2/14/2019
Strength
1 Strict press + 4 Push press x E2MOM x 5 sets
Conditioning
3 Rounds
400m run
4 Rope climbs
12 Burpee box jump over 24/20
Cap: 16 minutes
2/13/2019
17.4
13 min AMRAP
55 Deadlifts 225/155
55 Wall balls 20/14
55 Calorie row
55 Handstand push ups
2/12/2019
Strength
2 Touch and go cleans every 1:30 x 5 sets, building
Conditioning
15-12-9
Power Clean 205/135
9-12-15
Burpees over the bar
Cap: 12 min
2/11/2019
Strength
8 Back Squats every 3:00 x 3 sets, building
Conditioning
10 min AMRAP
5 Toes to bar
5 Chest to bar pull ups
30 Double Unders
2/8/2019
Skills test:
12 minutes to find 1RM weighted strict pull up
Conditioning
Teams of 2
13 min AMRAP
4 DB Thrusters 50/35
8 DB Power Cleans 50/35
16 DB Front Rack Waking Lunge Steps 50/35
-Alternate each full round with partner, all movements performed with 2 DB’s-
2/7/2019
Strength
8 Deadlifts every 3:00 x 3 sets, building
Conditioning
12 min AMRAP
20 Hang DB Snatch 50/35 (10R/10L)
40 Double Unders (x2 singles)
2/6/2019
14.4
14 min AMRAP
60 Cal row
50 TTB
40 Wall balls 20/14
30 Power clean 135/95
20 Ring muscle ups
