8/28/2017

Strength 1RM Clean -Power or squat- Conditioning 15-13-11-9-7 Thruster 115/75 *35 Double Under after each set of thruster* -14 min cap-

8/25/2017

Strength 2 Snatch Pulls EMOM x 8 Min 90-95% of 1RM snatch Conditioning Teams of 2 1,000m Row 150 Wall Ball 20/14 100 Toe to bar 16 min CAP Compound 30 3 rounds 1 min KB Swing 1 min Overhead Walking Luge 1 min Plate burpee 1 min Rest

8/24/2017

Strength 1RM Overhead Squat Conditioning 100 Double Under 100 Air Squat 100 Double Under 50 Air Squat Scale is 200 single under -12 min cap-

8/23/2017

Diane 21-15-9 Deadlift 225/155 Handstand push up

8/22/2017

Strength 10RM Hang Power Clean -Shoot for 65-70% of heaviest Clean PR- Conditioning 12 min AMRAP 100m run 10 Hang Power Clean 155/105 10 Burpee Compound 30 Every 2:00 for 6 rounds Rounds 1,3,5 200m run Rounds 2,4,6 300/250m row

8/21/2017

Strength 4×4 Back Squat Start around 75% and build each set Score is lightest and heaviest weight Conditioning 10 min AMRAP 20 Pull up 20 Box Jump Over 24/20

8/18/2017

Strength 10RM Bench Press Conditioning For time: 75 Burpee Box Jump Over 24/20 -13 min cap- Compound 30 4 rounds, :30 on :30 off Calorie Bike Jumping Squat Calorie Row Slam Ball

8/17/2017

15 min EMOM 1 Power Snatch + 1 Hang Power Snatch Start around 60% of snatch max and build up from there, score is lowest and heaviest weight Conditioning 7 Min AMRAP 3 Power Snatch 75/55 3 Toe to bar 6 Power Snatch 75/55 6 Toe to bar 9-9, 12-12, 15-15.. continue adding 3 each […]

8/16/17

Space Jam 2 rounds of: 25 Deadlifts @ 155/105 50 Wall Balls @ 20/14 75 Double Unders  Scale to 150 single under

8/15/2017

Strength 2 Push Jerk EMOM x 8 min 65-75% depending on feel Conditioning 3 Rounds 1 min Calorie Row 1 min DB Shoulder to Overhead 50/35 1 min Box Jump Over 24/20 1 min Rest Compound 30 Every 3:00 for 4 rounds 40 lateral hurdle 25 ab mat sit up

8/14/2017

Strength Work up to heavy complex of: 1 Squat Clean + 2 Front Squat + 1 Hang Squat Clean Conditioning 10 min AMRAP 15 Front Squat 95/65 15 Burpee 15 Pull up

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