2/21/2017

  Strength 3×8 Push Jerk @70% Conditioning 8 minute AMRAP 40 Double Under 5 Bar Muscle up

2/20/2017

Percentage Test #4 For time: 21-15-9 Back squat 45% of 3RM *12 burpees after each set* 7 min cap Conditioning 1 min wall ball 20/14 1 min power clean 135/95 2 min wall ball 2 min power clean 3 min wall ball 3 min power clean Compound 30 10x 150m row 1:1 rest

2/17/2017

  Midline/Grip Strength 12 min EMOM Even minutes: 10-20 Second L sit hold from bar Odd minutes: 40-45 second KB Farmer hold Conditioning Teams of 2 For time: 125 Burpee 100 Front Rack Lunge 115/75 *Teams can split up reps however they choose, don’t have to complete all burpees before moving to barbell. Both athletes may also […]

2/16/2017

  Strength Work up to heavy complex in 15 minutes of: 1 Clean + 1 Hang Clean + 2 Front Squat Conditioning 10 min AMRAP 30 HSPU 15 Front Squat 185/125 20 HSPU 10 Front Squat 185/125 10 HSPU 5 Front Squat 185/125

2/15/2017

  15.1 9 minute AMRAP 15 Toes to Bar 10 Deadlift 115/75 5 Power Snatch 115/75 Scaled: Hanging Knee Raise, 85/55, and Power snatch is ground to overhead anyhow Compound 30 15 min EMOM 1- 20 KB Swing 53/35 2- 15 Goblet Squat 53/35 3- 10 Double KB Front Rack Lunge 53/35 From 15:00-17:00 Max […]

2/14/2017

Strength 3×3 Overhead Squat @ 75% of 1RM OHS Conditioning 3 rounds for time 75 Double Under 25 Overhead Squat 95/65 * 12 min CAP*

2/13/2017

Percentage Test #3 3 min AMRAP Dead lift @ 50% of 5RM *Athlete must hold the top of the dead lift for :20 seconds every minute on the minute. Once 20 second hold expires, athlete will get as many reps as possible in remaining time of that minute. There will be holds at minute 0,1 […]

2/10/2017

  Strength 3×10 Back Squats @ 60-65% of 1RM -2:30 max rest in between sets- Conditioning 11 min AMRAP 20 Alternating DB Snatch 50/35 10 Chest to Bar Pull up Compound 30 3 rounds :30 Max Burpees 1:00 Max Walking Lunge 1:30 Max DB Burpee Step up 50/35 3:00 rest

2/9/2017

  Strength Work up to a heavy double Clean and Jerk in 20 minutes -Drop and reset between the 2 reps- Conditioning For time: 42 Wall Ball 20/14 21 Box Jump 30/24 30 Wall Ball 20/14 15 Box Jump 30/24 18 Wall Ball 20/14 9 Box Jump 30/24 12 min CAP

2/8/2017

13.1 17 Minute AMRAP 40 Burpee 30 Snatch 75/45 30 Burpee 30 Snatch 135/75 20 Burpee 30 Snatch 165/100 10 Burpee AMRAP Snatch 210/120 -Burpees done to a 6 inch target- Compound 30 3 rounds 1 min Calorie row 1 min Farmer carry 50/35 1 min V-ups (toe touches) 1 min rest

2/7/2017

  Strength 5×3 Front Squat @80-85% Conditioning 8 min AMRAP 8 Hang Power Clean 135/85 8 Front Squat 135/85 40 Double Under

2/6/2017

  Percentage Test #2 In 3 minutes: Perform sets of 5 Bench Press at 55%, reps only count if they’re done in successful sets of 5. If time expires mid set, partial reps will count on that set only. Score is total reps completed. Conditioning 3 minute AMRAP 21 Deadlift 225/155 21 OTB Burpee 3 […]