10/17/2017

Strength 6 Push press every 2:00 x 5 sets Start moderate and build Conditioning 12 min AMRAP 35 Burpee Box Jump  24/20 then in remaining time amrap of 20 Alt. DB Snatch 50/35 15 Handstand push up

10/16/2017

Strength Every 1:30 for 7 sets Clean and Jerk *Clean can be power or squat -Start moderate and build throughout- Conditioning 7 min AMRAP 3 Front Squat 115/75 3 Pull up 6 Front Squat 115/75 6 Pull up 9-9,12-12, keep ascending by 3’s

10/13/2017

Strength 2 Back Squats every 1:30 for 6 sets Start moderate and build Conditioning 75 KB Swing 53/35 50 Goblet Squat 53/35 25 Burpee Box Jump 30/24 13 min CAP Compound 30 7 rounds :45 second sprint on rower 1:30 rest

10/12/17

Strength Build up to heavy complex of: Snatch + Overhead Squat + Hang Snatch -Snatches can be power or squat Conditioning 8 min AMRAP 2 Hang Power Snatch 95/65 2 Hand release push up 4-4,6-6,.. continue ascending by 2’s each round

10/11/2017

Fight Gone Bad 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55) 1:00 Rowing for Calories 1:00 Rest

10/10/2017

Strength 1RM Push Jerk Conditioning 21-15-9 Shoulder to Overhead 135/95 Pull up -50 Double Under after each round- 12 min cap

10/9/2017

Strength 1 Squat Clean + 1 Hang Squat Clean EMOM x 10 minutes Start moderate and build Conditioning 9 min AMRAP 9 Toes to Bar 7 Burpee 5 Front Squat 185/125

10/6/2017

Strength 4 Strict Press Every 1:30 x 6 Sets -Start moderate and build- Conditioning 12 min AMRAP 200m run 10 Front Squat 155/105 15 Pull up Compound 30 Tabata Row Plate ground to overhead 35/25 Slam ball 30/20

10/5/2017

Strength 2 Deadlift EMOM x 8 minutes @85% Conditioning 8 min AMRAP 15 Deadlift 135/95 30 Air Squat

10/4/2017

Filthy Fifty 50 Box Jumps 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders -35 min CAP-    

10/3/2017

Strength 5RM Push Press Conditioning 150 Double Under 75 Shoulder to Overhead 95/65 9 min cap Scale is 300 single under

10/2/2017`

Strength  2 Power Clean + 2 Hang Squat Clean Every 2:00 x 6 sets Start moderately light and build Lightest and heaviest load scored, all 4 reps must be done unbroken Conditioning 10 min AMRAP 10 Squat Clean 155/105 10 Burpee over bar 10 Toe to Bar