Strength
15 minutes to find 5RM Deadlift
Conditioning
42-30-18
Deadlifts 115/75
21-15-9
Shoulder to Overhead 115/75
Cap: 10
10/14/2019
Strength
15 minutes to find 2RM Front Squat
Conditioning
9 min AMRAP
15 Wall Ball 20/14
10 Toes to bar
30 Double Unders
10/11/2019
20.1
10 rounds for time
8 Ground to overhead 95/65
10 Bar facing burpees
Cap: 15 min
10/10/2019
Strength
1 Strict Press EMOM x 10, building
Conditioning
30/20 Cal bike,
into,
6 rounds
100m run
15 Air Squats
Cap: 14 min
10/9/2019
11.4
10 min AMRAP
60 Bar facing burpees
30 Overhead squats 120/90
10 Muscle ups
10/8/2019
Strength
1 Power Clean + 1 Squat Clean EMOM x 10, building
Conditioning
10 min AMRAP
5 Squat Clean 165/115
10 Toes to Bar
5 Strict HSPU
10/7/2019
Strength
15 min to find 1RM Snatch + Hang Snatch
Conditioning
21-15-9
DB Snatch 50/35
Burpee over the DB
Cap: 9
10/4/2019
Teams of 2
100/70 Cal bike (switch every 10/7 calories)
100m Farmer Carry 70s/53s (50m/ buddy)
100 Synchro Air Squats
100m Farmer Carry 70s/53s
100 Burpee box jump over 24/20 (break up however)
100m Farmer Carry 70s/53s
Cap: 25
10/3/2019
Strength
15 min to find 1rm Bench Press
Conditioning
10 min AMRAP
15 Push Press 95/65
15 KB swing 53/35
30 Walking Lunge Steps
10/2/2019
The Ghost
- 6 Rounds for Total Reps
- 1 minute of Rowing (for calories)
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute Rest
