12/20/2016

  Strength Bench Press 5-3-1 *find heavy set for each* Conditioning 3, 3 minute rounds 75 Double under amrap in remaining time of 5 Deadlift 225/155 5 over the bar burpee rest 3 min between rounds -score is total reps in all 3 rounds-

12/19/2016

  Strength 10 min EMOM 1 power clean + 2 front squat + 1 hang squat clean 65-70% of clean max Conditioning 12 min amrap 6 Power Clean 135/95 12 Box jump Over 24/20 18 Wall ball 20/14 Compound 30 4 rounds Air Dyne Cal Sit ups Row Cal Jump Lunge :30 on :30 off […]

12/16/2016

  Explosive Strength 20 min EMOM ALT. Even- 12 KB RDL (6 per leg) Heavy Odd- 10 Seated Box Jump 36/30 Conditioning 4 rounds 1 min calorie row 1 min Toes to bar 1 min rest Compound 30 4 rounds 1 min Farmer carry 53/35 1 min Slam ball 30/20 1 min Back Extension 1 […]

12/15/2016

  Strength 5×4 Squat Snatch @80% of 1RM Conditioning 12 min AMRAP 15 Handstand push up 15 Thruster 75/55 50 double under

12/14/2016

Josh 21 Overhead Squat 95/65 42 Pull up 15 Overhead Squat 95/65 30 Pull up 9 Overhead Squat 95/65 18 Pull up U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to […]

12/13/2016

  Strength 2 Hang Power Clean EMOM x 10 minutes @75% of clean max Conditioning 4 rounds for time 10 Hang Power Clean 135/95 15 Box Jump 24/20 *12 min cap*

12/12/2016

Strength Back Squat 5@80% 3@85% 1@90-95% 3@85% 5@80% Conditioning 8 min AMRAP 8 Power Snatch 95/65 8 Bar facing burpee Compound 30 5 2:00 rounds Row 200m/150m Max burpees over rower in remaining time rest 2:00 between rounds

12/9/2016

  Midline 4 rounds 20 sit ups, right into :40 sec plank hold rest 1 min max between rounds Conditioning Teams of 2 50 Synchro Air squat 9 rope climbs 50 synchro air squat 7 rope climb 50 synchro air squat 5 rope climb 18 min cap Compound 30 21 emom 1.. 8-10 Ring rows […]

12/8/2016

  Strength 3 deadlifts E2OM x 16 min (8 sets) @ 75-80% Conditioning 9 min AMRAP 3 Power Snatch 115/75 6 Power Clean and jerk 115/75 12 back squats 115/75

12/7/2016

  Filthy Fifty 50 box jumps 24/20 50 jumping pull up 50 walking lunge 50 kb swing 35/26 50 knees to elbow 50 push press 45/30 50 back extension 50 wall ball 20/14 50 burpee 50 double under 35 min cap Compound 30 6 rounds, start round every 3:00 250/200m row 24 overhead walking lunge […]

12/6/2016

  Strength 2RM Push Jerk Conditioning 10  min AMRAP 5 Hang Power Clean 155/105 10 Handstand push up 30 double under