31 Jul 18

Strength
EMOM x 8
1 Power Snatch + 2 OHS – 70% – increase as necessary

Conditioning
15 Minute AMRAP
5 Squat Snatches – 95/65
30 Wall Balls – 20/14

Advertisements

30 Jul 18


Stamina Conditioning
Alternating 
EMOMx8:
A) 6 TTB
B) 6 CJ 95/65

Conditioning
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Box Jumps
1:00 Cal Row
1:00 Rest

 

27 Jul 18

24 Jul 18

Rowing Conditioning
1000m Row x 2 with 3:30 rest between each

Conditioning
15 Minute AMRAP
10 KB Swings – 53/35
10 Box Jumps
10 Push Ups

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…

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


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