1/5/2017

Strength 1 Power Snatch + 1 Hang Power Snatch EMOM x 12 minutes 80-85% of 1RM Conditioning 8 min AMRAP 30 Double Under 15 Power Snatch 75/55

1/4/2017

  “Jackie” For time: 1,000m Row 50 Thruster 45/30 30 Pull up Compound 30 3 rounds 3 min on 3 min off 400/300m row Max Burpees to plate

1/3/2017

  Strength 4 sets 2 Strict Press + 8 Push Press -80% or 1RM strict press- Conditioning 12 min AMRAP 18 Box Jump 24/20 12 Deadlift 225/155 6 Strict HSPU

1/2/2017

  Strength 5×4 Squat Clean @80% of 1RM Clean -drop and reset- Conditioning 3 min AMRAP 21 Thruster 95/65 21 Over bar burpee rest 3 min 3 min AMRAP 15 Thruster 95/65 15 Over bar burpee rest 3 min 3 min AMRAP 9 Thruster 95/65 9 Over bar burpee Compound 30 18 min EMOM 1. […]

12/30/2016

  Midline Work A. 4 x :30 second GHD sit up hold B. 4 x :30 second superman hold C. 4 x 60m Overhead KB Carry (30R/30L) Conditioning 10 min AMRAP 40 Lateral bar hops 30 KB Swing 35/26 20 Deadlift 135/95 Compound 30 Teams of 2 20 min max meters rowing 1 min on, […]

12/29/2016

  Strength Front Squat 3@ 80%, 1@ 85%, 3@ 80% 1@ 90%, 3@ 80%, 1 @95% Conditioning 4 rounds for time 15 Thrusters 95/65 50 Double Under -12 min cap-

12/28/2016

Fight Gone Bad 3 rounds 1 Minute Wall ball 20/14 1 Minute Sumo deadlift high pull 75/55 1 Minute Box jump 20″ 1 Minute Push press 75/55 1 Minute Calorie row 1 Minute rest Compound 30 EMOM 8 20 Sit up :30 second plank rest 2 minutes 8 min AMRAP 65/55 Cal row ME overhead […]

12/27/2016

  Strength 6×3 Power Clean @ 80-85% Drop and reset each rep Conditioning 10 min AMRAP 5 Power clean and jerk 185/125 15 Chest to Bar Pull up

12/26/2016

  Strength 20 rep max back squat shoot for 70-75% Conditioning 9 min AMRAP 3 Toes to bar 3 Burpee box jump 24/20 6 Toes to bar 6 Burpee Box Jump 24/20 9-9, 12-12,… etc. Compound 30 6 rounds :45 row :15 rest :45 KB Swing 53/35 :15 rest 3 min rest after round 3

12/23/2016

  12 Days of Compound 1 Wall walk up 2 Thruster 75/55 3 Burpees 4 Hang power clean 75/55 5 Toes to bar 6 Shoulder to overhead 75/55 7 Push ups 8 Back Squat 75/55 9 Air Squat 10 Front rack lunge 75/55 11 Deadlift 75/55 12 Wall ball 2 fer 1 20/14 Compound 30 […]

12/22/2016

  Strength 10RM Shoulder to overhead Conditioning 11 min AMRAP 21 Ab mat sit up 15 Hand release push ups 9 Front Squat 135/95

12/21/2016

  “Nasty Girls” 3 rounds for time 50 Air Squat 7 Muscle up 10 Hang Power Clean 135/95 Compound 30 5 rounds 500/400m row 1:00 rest