7/3/2019

Lagotto For Time: 25 DB/KB Thruster (35s/20s) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 DB/KB Thruster (35s/20s)

7/2/2019

Strength 12 minutes to find 1RM Hang Snatch Conditioning 21-15-9 Power Snatch 105/75 100-75-50 Double Unders Cap: 10

7/1/2019

Strength 1 Squat Clean EMOM x 10 min @75-80% of 1RM Clean -Same weight across- Conditioning 10 min AMRAP 6 Toes to bar 9 Thrusters 95/65 6 Burpees over the bar

6/28/2019

Teams of 2 4:00 Max Calories on Bike 4:00 Max Wall Balls 20/14 4:00 Max Calories on Rower 2:00 Max Calories on Bike 2:00 Max Wall Balls 20/14 2:00 Max Calories on Rower Score is total reps, 1 person works while 1 rests

6/27/2019

Strength 2 Hang snatch every 1:30 x 5 sets, building Conditioning 10 min AMRAP 10 Hang power snatch 95/65 10 OH lunge steps in place 95/65

6/26/2019

“Rannie” 50-40-30-20-10 Double Unders Sit ups *400m run after each round* Time cap: 20 minutes

6/25/2019

Strength 15 minutes to find 3RM Push Jerk Conditioning 75 Shoulder to overhead 155/105 *every break, perform 10 burpees* Cap: 12 min

6/24/2019

Strength 15 minutes to find 1RM front squat Conditioning 20-15-10 Front Squat 135/95 Toes to bar *50 Double unders after each round Cap: 12

6/21/2019

 Teams of 2 In a 5:00 window Run 400m together, in remaining time AMRAP of: 20 Alt. DB Snatch 50/35 10 DB Thrusters 50s/35s rest :30s after 5:00 window, then repeat 2 more times -3 separate scores for each amrap -only one person works at a time on DB couplet -1 DB for snatches, 2DBs […]

6/20/2019

Strength 3 TnG Cleans every 1:30 x 5 sets, building Conditioning 2 Rounds 50 Walking Lunge steps 40 KB swings 53/35 30 BJO 24/20 20 Single arm KB push press 53/35 (10R/10L) Cap: 15

6/19/2019

Regional Event 14.4 21-15-9-6-3 Strict HSPU Front squats 195/125 Bar facing burpees Time cap: 20

6/18/2019

Strength  3 Tng Snatch every 1:30 x 5 sets, building Conditioning 30-20-10 Power Snatch 75/55 Pull up Cap: 12 min