3/5/2019

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 […]

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

2/19/2019

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