12/1/2016

  Strength 2 strict press emom x 10 minutes @ 80% Conditioning 20 min AMRAP 400m run 30 Air squats 20 KB Swing 53/35

11/30/2016

  14.4 14 min amrap 60 calorie row 50 toes to bar 40 Wall ball 20/14 30 Power Clean 135/95 20 muscle ups Compound 30 21 emom 1.. 10-15 ghd sit ups 2.. 12 KB sumo deadlift high pull 70/53 3.. :25-:35 second plank hold

11/29/2016

  Strength Bench Press 5×8 -Build each set, score is highest successful 8- Conditioning 9 min AMRAP 40 double under 10 Burpee box jump over 24/20

11/28/2016

  Strength 4 front squat @ 85% every other minute on the minute x 12 minutes (6 sets) Conditioning 5 rounds for time: 5 Hang Power Clean 155/105 5 Thruster 155/105 15 Pull up * 13 min cap* Compound 30 4 rounds 1 min calorie row 30 sec rest 1 min  overhead walking lunge 45/35 […]

11/25/2016

2 front squats emom x 10 min   20 minute amrap 75 double under 25 wall balls 20/14 15 hand release push ups    

11/23/2016

  Midline 4×14 Single leg KB RDL (7R/7L) 4x 20 Weighted sit ups Conditioning 4 rounds 1 min KB Swing 53/35 1 min Slam ball 30/20 1 min Box Jump Over 24/20 1 min rest -Score is total reps-

11/22/2016

  Strength Power Clean Waves 3 rounds 3 @ 75% 2 @85% 1@ 90-95% -all drop and reset, no touch and go- Conditioning 21-15-9 Hang Power Clean and Jerk 115/75 Bar facing burpee 10 min cap

11/21/2016

  Strength 4×2 back squat @90% Conditioning 8 min AMRAP 50 double under 30 Air Squat Compound 30 5x 35/30 cal row 90 seconds rest in between

11/18/2016

  Strength 5 Front Squat Every other min on the minute for 12 minutes 70-75% of 1RM Conditioning 8 min AMRAP 10 Thrusters 115/75 10 Handstand push ups Compound 30 21 min EMOM 1- 10/15 ab mat sit up 2- 10/15 goblet squat 3- 10/15 push ups

11/17/2016

  Strength 5RM Touch and Go Snatch -Power OR squat- Conditioning For time: 50 calorie row 50 double under 50 Deadlift 185/125 50 double under 50 Toes to Bar 50 Double Under -16 min cap- scale is x2 single under

11/16/2016

  Air Force 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to […]

11/15/2016

  Strength 1 power clean + 1 hang power clean EMOM x 10 minutes Conditioning 15 min AMRAP 5 Power Clean 165/115 10 Chest to Bar Pull up 15 box jump 24/20