Strength
15 min to find 10RM Front Squat
Conditioning
1K Row
50 Wall balls 20/14
30 Box Jump overs 30/24
Cap: 12 minutes
6/10/2019
Strength
15 minutes to find 1RM Deadlift
Conditioning
8 min AMRAP
4 Deadlifts 275/185
8 Chest to bar pull ups
6/7/2019
Teams of 2
20 Box jump all the way overs 24/20
50 DB front rack in place lunges 50s/35s
20 Box jump all the way overs 24/20
35 DB front rack in place lunges 50s/35s
20 Box jump all the way overs 24/20
20 DB front rack in place lunges 50s/35s
*1 Partner must be holding 2 Kbs in top of deadlift position in order to do any reps on box or DB. Split reps between partners as needed*
KBs rx is 70s for men and 53s for ladies
Cap: 22 minutes
6/6/2019
Strength
15 minutes to find heavy complex:
3 Hang power snatch + 3 Overhead Squats
Conditioning
8 minute AMRAP
8 Hang Power Snatch 95/65
8 HSPU
6/5/2019
Joker
1-2-3..10
Toes to bar
10-9-8…1
Deadift 225/155
5/4/2019
Strength
3 Back Squats every 1:30 x 5 sets, 80-85% across
Conditioning
5 Rounds for time
15 Wall Balls 20/14
10 Burpee Box Jump overs 24/20
Cap: 12 minutes
5/3/2019
Strength
15 minute to find 1RM Hang Clean and Jerk
-power or squat-
Conditioning
10 min AMRAP
10 Hang Power Clean 115/75
10 Shoulder to overhead 115/75
40 Double Unders (1:1)
5/31/2019
Core work:
12 minutes to work up to a tough DB turkish get up (R and L arm)
Conditioning:
Teams of 2
15 minute AMRAP
2 Devil Press 50s/35s
:30s Wall sit
4 Devil Press 50s/35s
:30s Wall sit
… Continue adding 2 Devil press per round
-Split Devil press up as needed, both partners do :30s wall sit at the same time every round.
5/30/2019
Strength
Build to heavy complex in 15 minutes of:
1 Clean + 1 Hang Clean + 1 Jerk
-Squat or power-
Conditioning
21-15-9
Thrusters 95/65
9-6-3
Bar Muscle ups
Cap: 10
5/29/2019
“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 50/35
Box – 24″/20″
