Strength
15 minutes to find 5RM Bench Press
Conditioning
3 rounds
400m run
15 Toes to bar
10 Burpee Box jump overs 24/20
Cap: 14
11/25/2019
Strength
15 minutes to find heavy clean + hang clean + jerk
-power or squat-
Conditioning
10 minute AMRAP
10 Front Squats 135/95
10 Shoulder to overhead 135/95
10 Chest to bar pull ups
11/22/2019
Teams of 2
10 Rope climbs
20 Devil Press 50s/35s
30 DB Thrusters 50s/35s
40 DB Box Overs 50s/35s and 24/20
30 DB Thrusters 50s/35s
20 Devil Press 50s/35s
10 Rope climbs
Cap: 26
11/21/2019
Strength
15 min to find 1RM Split Jerk
Conditioning
12 min AMRAP
5 Shoulder to overhead 185/125
50 Double Unders
2:00 on 1:00 off
11/20/2019
Cindy
20 min AMRAP
5 Pull ups
10 Push ups
15 Air squats
11/19/2019
Strength
15 minutes to find 15RM Deadlift
Conditioning
10 minute AMRAP
12 Deadlifts 225/155
10 Toes to bar
8 Strict HSPU
11/18/2019
Strength
15 min to find 5RM Back Squat
Conditioning
2 rounds
40 Wall balls 20/14
20 Burpee Box Jumps 24/20
Cap: 12
11/15/2019
Teams of 2
100/80 Cal bike
then
8 rounds
25 Wall Balls 20/14
15 Toes to bar
Cap: 24
– 1 works 1 rests throughout-
11/14/2019
Strength
15 min to find 10RM Strict Press
Conditioning
60 Power Cleans 115/75
30 Burpees over the bar
Cap: 10
11/13/2019
Tabata This
- With a Running Clock in 24 minutes
- Tabata Row
- Tabata Air Squats
- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- 1 minute Rest between each Tabata
