2/8/2017

13.1 17 Minute AMRAP 40 Burpee 30 Snatch 75/45 30 Burpee 30 Snatch 135/75 20 Burpee 30 Snatch 165/100 10 Burpee AMRAP Snatch 210/120 -Burpees done to a 6 inch target- Compound 30 3 rounds 1 min Calorie row 1 min Farmer carry 50/35 1 min V-ups (toe touches) 1 min rest

2/7/2017

  Strength 5×3 Front Squat @80-85% Conditioning 8 min AMRAP 8 Hang Power Clean 135/85 8 Front Squat 135/85 40 Double Under

2/6/2017

  Percentage Test #2 In 3 minutes: Perform sets of 5 Bench Press at 55%, reps only count if they’re done in successful sets of 5. If time expires mid set, partial reps will count on that set only. Score is total reps completed. Conditioning 3 minute AMRAP 21 Deadlift 225/155 21 OTB Burpee 3 […]

2/3/2017

Posterior Strength 12 min EMOM  Even – 12 Band Good Morning Odd – 14 KB RDL 7/7 Conditioning 14 min AMRAP 60 Alternating DB Snatch 50/35 50 Single DB Walking Lunge 50/35 40 Burpees 30 Bar Muscle up Compound 30 Teams of 2  Max Calorie Row in :45 on :45 off intervals for 10 rounds

2/2/2017

  Strength 2 Strict Press EMOM x 10 minute @ 80% of 1RM Conditioning 12 min AMRAP 12 Toes to bar 12 Box Jump Over 24/20 12 Overhead Squat 115/75

2/1/2017

  Fran 21-15-9 Thruster 95/65 Pull up Compound 30 18 EMOM 1- 15 KB Swing 2- 10-14 GHD Sit up 3- 25-35 6 inch hold

1/31/2017

  Barbell 3 Power Clean and Jerk EMOM x 10 minutes @65-70% of 1RM power clean Conditioning 4 rounds 10 Hang Power Clean 135/85 10 Shoulder to Overhead 135/85 20-40-60-80 Double Under *12 min CAP*

1/30/2016

Percentage Test #1 4 min AMRAP Back Squat Ladder @ 60% of your 3RM *Athlete does 1 rep, then re racks the bar. Athlete does 2 reps, then re racks the bar. Athlete will continue to add 1 rep per set getting as many reps done as possible in 4 minutes. All reps must be […]

1/27/2017

  Strength 5×4 Power Snatch @80-85% -drop and reset- Conditioning Teams of 2 140 Box Jump Over 24/20 120 Sumo Deadlift High Pull 95/65 100 Toes to Bar -MUST alternate every 10 reps- *18 min CAP* Compound 30 Every 3:00 for 5 sets 7 Dumbbell complex 14 Dumbbell front rack Lunge -score is slowest round-

1/26/2017

  Strength and Conditioning Test 1 20 minutes to find: 3RM Back Squat In 5 minutes: Row 600/500m then, as many burpees as possible in time remaining. Score is total burpees

1/25/2017

  Mary XXX As Many Reps as Possible in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs) 90 […]

1/24/2017

  Barbell Work 12 min EMOM 1 Hang Power Clean + 1 Hang Squat Clean Conditioning 10 Min AMRAP 15 Hang Squat Clean 95/65 10 Over the bar burpee