20 Jul 18

Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1

Conditioning

Ascending Ladder for 8 Minutes:
3 Clean & Jerks (115/85)
3 Over-the-Bar Burpees
6/6,
9/9…

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19 Jul 18

Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%1

Conditioning
AMRAP 18:
80 Wallballs (20/14#)
60 Calorie Row
40 KB Swings – 53/35
20 OHS – 95/65
10 Burpees Over The Bar

18 Jul 18

Community. No one is finished until we are all finished!

A post shared by Victory. War. Justice. Death. (@fourhorsemensc) on


Warm Up
2:00 Jump Rope

Then 2 Rounds
10 Squats
5 Burpees
10 PVC Good Mornings

Skills
EMOMx8
A) Max Double Unders
B) Rest

Conditioning
AMRAP 3:
21 Deadlifts (135/85#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00

AMRAP 3:
18 Deadlifts (155/105#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining

Rest 3:00

AMRAP 3:
15 Deadlifts (185/125#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining

Rest 3:00

AMRAP 3:
12 Deadlifts (225/145#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining

17 Jul 18

Strength
12 Minutes to build to a heavy thruster – can be done from the rack!

Conditioning
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65#)
Burpees
Kettlebell Swings 53/35

12 Jul 18

 

Warm Up
400m Run
Then 2 Rounds
5 Squats
5 Jumping Squats
5 Push Ups
10 Jumping Jack 

Clean & Jerk
EMOM -1:15 x 7
Start at 65% and try to increase each 1:15

Conditioning
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225
Women: 165

 

11 Jul 18

 

Back Squat 
60%/2
70%/2
75%/2
80%/2
85%/1

Conditioning
2 RFT:
10 1-arm KB Swings, 53/35 – Left Arm
200m KB Run – Either Arm, switch as necessary
10 1-arm KB Swings, 53/35 – Right Arm
200m KB Run – Either Arm, switch as necessary
18 Toes 2 Bars