8/11/2017

Strength 3 Strict Press EMOM x 7 min @70-75% Conditioning Teams of 2 14 min AMRAP 10 Deadlift 155/105 15 Box Jump 24/20 Alternate each round Compound 30 3 rounds 3 min on 3 min off 300/250m row Max OH Walking Lunge in remaining time

8/10/2017

Strength 3RM Touch and go Snatch -power or squat allowed- Conditioning 10 min AMRAP 5 Hang Power Snatch 135/95 10 Overhead Squat 135/95 15 Toe to bar

8/8/2017

Strength 2 Front Squat EMOM x 10 min 65-70% Conditioning For time: 21-15-9 Front Squat 185/115 Handstand Push up 9 min CAP Scale: 1: 12-9-6 HSPU 2: DB Push Press 3: Inverted Push up Compound 30 12 min EMOM 1- 16/12 Calorie Row 2- 20 KB Swing 53/35

8/7/2017

Strength 3RM touch and go Power Clean Conditioning 10 min AMRAP 100 Double Under 50 Hang Power Clean 115/75 25 Burpee

8/4/2017

Strength 2RM Push Jerk Conditioning For time: 50 Shoulder to Overhead 95/65 30 Chest to Bar Pull up rest 2 min 2 rounds 25 Shoulder to Overhead 95/65 15 Chest to Bar Pull up -16 min cap- Compound 30 Teams of 2 8x100m sprint each 12x50m sprint each

8/3/2017

Strength 1RM Deadlift Conditioning 7 min AMRAP 7 Deadlift 225/155 7 Burpee Over the bar

8/2/2017

“Planet Terror” 2K Row 150 Double Under 10 Rounds of Cindy -30 min cap- Scale double under to 300 singles 1 round of Cindy = 5 pull up, 10 push up, 15 air squat

8/1/2017

Strength 5RM touch and go Power Clean Conditioning 15 min AMRAP 1200m RUN, then in remaining time amrap 10 Power Clean 115/75 20 HSPU Compound 30 Triple tabata Cal row Mountain climber Slam ball sit up

7/31/2017

Strength 4×4 Back Squat start around 75% and build each set. Score is weight of first set and weight of last set Conditioning 10 min AMRAP 15 Wall Ball 20/14 15 Box Jump Over 24/20 RP Work this week is 2 mile run with wall ball

7/28/2017

Strength 5RM Hang Power Snatch Conditioning 12 min AMRAP 50/40 Calorie Row 40 Burpee 30 Hang Power Snatch 115/75 20 Bar Muscle up *sub with 20 Chest to bar/ jumping C2B pull up* Compound 30 15 min EMOM 1…. 12-15 slam ball 2…. 15-20 Sit up 3…. 20-25 KB Swing

7/27/2017

Strength 3 Back Squat every 2:00 for 10 min (5 sets) @80-85% Conditioning 12 min AMRAP 20 Wall Ball 20/14 15 Deadlift 185/125 :30 sec rest after each round