Strength
12 minutes to find 1RM Clean
Conditioning
600m Row
200 Double Unders
20 Power Clean 205/135
Cap: 12
8/5/2019
Strength
15 minutes to find 20RM Back Squat
Conditioning
30-20-10
Wall Balls 20/14
Pull ups
Cap: 10
8/2/2019
Teams of 2
22 min AMRAP
100/75 Calorie Bike Buy in
in remaining time AMRAP:
1:00 Wall sit (each partner at same time)
20 Syncrho KB Swing 53/35
30 Goblet Squats 53/35 (split up reps)
8/1/2019
Conditioning
12 min AMRAP
6 Hang Power Clean 135/95
6 Shoulder to overhead 135/95
12 Toes to bar
Rest 3:00
Strength
10 min to find 1RM Shoulder to overhead
7/31/2019
Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 75/55 lb
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 95/65 lb
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 115/85 lb
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 135/95 lb
7/30/2019
Strength
14 minutes to find 3RM Front Squat
Conditioning
4 rounds
30 Air Squat
20 Push ups
50 Double Unders
Cap: 14
7/29/2019
Strength
1RM Deadlift in 15 minutes
Conditioning
9 min AMRAP
7 Deadlift 225/155
100m run
7/26/2019
Teams of 2
20 minute AMRAP
200m run
3 ground to overhead 135/95
200m run
6 ground to overhead 135/95
200m run-9, 200m run-12…etc
7/25/2019
Strength
15 minutes to find 1RM Hang Snatch
Conditioning
1K row
50 Box Jump Overs 24/20
30 Strict HSPU
Cap: 12
7/24/2019
Flipside
4 Rounds for total reps
1:00 Toes to bar
1:00 Power Snatch 75/55
1:00 Thrusters 75/55
1:00 AAB Cals
2:00 Rest
