Teams of 2
400m run (together)
200 Double Under
75 DB Snatch 50/35
400m run (together)
75 DB Snatch 50/35
200 Double Under
400m run (together)
Split DU and DB Snatch up however
Scale x2 single under
22 min cap
6/28/2018
Strength
1 Deadlift EMOM x 12 min, building
Conditioning
8 min AMRAP
8 Shoulder to overhead 135/85
8 Bar facing burpee
6/27/2018
“Fight Club”
3 rounds
1 min thruster 95/65
1 min power clean 95/65
1 min box jump over 24/20
1 min pull up
1 min assault bike cal
1 min rest
6/26/2018
Strength
5 Power Clean and Jerk every 2:00 x 5 sets, building
-drop and reset or tng-
Conditioning
10 min AMRAP
15 Toes to bar
60 Double Under
10 TTB
40 DU
5 TTB
20 DU
6/25/18
Strength
3×10 (each leg) Barbell Split squat
-take no more than 2:00 rest between sets-
Conditioning
For time:
35/25 Cal Bike
400m Run
35 Box Jump Over 30/24
-13 min cap-
6/22/2018
Teams of 2
Row 1,000/800m
100 Wall ball 20/14
100 Burpee
100 Synchro Air squat
Row 1,000/800m
1 person works while 1 rests besides synchro squats
24 min cap
6/21/2018
Strength
1 Clean and jerk EMOM x 10 min building
-Power or squat-
Conditioning
9 min AMRAP
8 HSPU
12 Box Jump Over 24/20
6/20/18
CINDY
20 min AMRAP
5 Pull up
10 Push up
15 Air squat
6/19/2018
Strength
1 Snatch EMOM x 10, building
-Power or squat-
Conditioning
12 min AMRAP
10 Hang Power Snatch 115/75
10 Toes to bar
30 Double under
Scale is x2 single under
6/18/2018
Strength
3 Back squat every 1:30 x 5 sets, building
Conditioning
3 rounds for time
25 Jumping squat
20 Burpee
15 Deadlift 185/125
15 min cap
