10/25/2018

Strength 5 Deadlifts every 2:00 x 5 rounds, building Conditioning 400m run 20 Burpees 30 Box Jumps 24/20 40 KB Swing 5/35 200m run -Cap 14 min-

10/24/2018

Cindy 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats

10/23/2018

Strength 2 Push Jerk every 1:30 x 5, building Conditioning 25/18 Cal bike buy in: then, 15-12-9-6-3 Shoulder to Overhead 115/75 Toes to bar Cap:13 min

10/22/2018

Strength 1 Clean + 1 Hang Clean EMOM x 8 min, building Conditioning 6 rounds for time: 5 Deadlifts 135/95 5 Hang Power Cleans 5 Thrusters 40 Double Unders -12 min cap-

10/19/2018

5:00 AMRAP 14/10 Cal Row 14 Hang DB Snatch 50/35 (7R/7L) 14 Box Jump Over 24/20 rest 2:30 5:00 AMRAP 12/8 Cal Bike 12 Hang DB Snatch 50/35 (6R/6L) 12 Box Jump Over 24/20 rest 2:30 5:00 AMRAP 10 Burpees 10 Hang DB Snatch 50/35 (5R/5L) 10 Box Jump Over 24/20

10/18/2018

Strength 2 Front Squats every 1:30 x 5 sets, building Conditioning 21-15-9 Front Squats 135/95 42-30-18 Ab mat sit ups -10 min CAP-

10/17/2018

WZA Qualifier 18.4 16 minute AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc

10/16/2018

Conditioning 12 min AMRAP 5 Power Snatch 115/75 5 Overhead Squat 115/75 15 Pull ups 30 Double Unders Rest 3:00 1 Hang Snatch EMOM x 10 minutes, building

10/15/2018

Strength 5 Back Squats every 2:30 x 5 sets, building Conditioning 10 min AMRAP 100m run 8 Burpee Box Jump 24/20

10/12/2018

3 rounds 3 minute AMRAP 20/15 Calorie Row in remaining time: 14 Overhead Single DB walking lunge 50/35 7 Burpees over the DB 3 min rest

10/11/2018

Strength 2 Touch and go power snatch EMOM x 10 min, rest minute 6- building Conditioning 8 min AMRAP 2 Power Snatch 95/65 2 Toes to bar 4-4,6-6,8-8..etc

10/10/2018

Dr Wheelo Teams of 3 200/140 Calorie Bike 100 Hang Power Cleans (115/80#) 80 Thrusters (115/80#) 60 Squat Cleans (115/80#) Cap 25 minutes 130/90, 60, 50, 40