Strength
2 Hang Squat Clean EMOM x 8 min
-Start moderate and build-
Conditioning
12 min AMRAP
10 Hang Power Clean 135/95
20 Air Squat
30 Double Under
Compound 30
15 min EMOM
1.. 20 sit ups
2.. 15/12 Cal row
3.. 10 Suicide Sprint
12/22/2015
Strength
3×3 Deadlift @ 85%
*touch and go*
Conditioning
For time:
50 shoulder to Overhead 155/105
*every time you break, 5 burpees*
12 min cap
12/21/2015
Strength
Find 1RM Overhead Squat
Conditioning
3 Rounds
10 Overhead Squat 115/75
10 Hang Power Clean 115/75
40 Double Under
*10 min cap*
1/23/2015
Freaky Friday
1/22/2015
Barbell Work
5 Power Clean EMOM x 5 min
3 Power Clean EMOMx 5 min
2 Power Clean EMOM x 5 min
*Heaviest that technique allows, go up in weight each 5 min segment*
Conditioning
For time:
50 KB swing 70/53
40 GHD Sit up
30 Burpee Box Jump Over 24/20
1/21/2015
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds. You cannot start the next round until the 3 minute segment is up.
1/20/2015
Strength
4 Deadlifts EMOM x 10 minutes @70% of 1RM
Conditioning
10 minute AMRAP
5 Hang Power Clean 185/120
10 Burpee Over the bar
30 Double Under
1/19/2015
Strength
Find a 1RM of the following complex:
1 Front Squat + 1 Split Jerk
Conditioning
For time:
75 Calorie Row
50 Thruster 75/55
25 Pull up
3/12/2014
“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
3/11/2014
Strength
Find 10 rep max Front Squat
Metcon
12 Minute AMRAP
30 Hang Squat Clean 135/95
30 Burpees