Strength
15 min to find heavy
1 Clean + 1 Hang clean + 1 Jerk
Conditioning
400m Run
40 Burpee Box Jump overs 24/20
400m Run
Cap: 13 minutes
10/28/2019
Strength
15 minutes to find 1RM Front Squat
Conditioning
30-24-18-12-6
Wall Balls 20/14
15-12-9-6-3
Chest to bar pull ups
Cap: 10
10/25/2019
20.3
21 deadlifts, 225 lb./155
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb./205
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
10/24/2019
Strength
15 min to find 3RM Back Squat
Conditioning
10 min amrap
25 Double Unders (1:1)
15 Air Squats
5 Toes to bar
10/23/2019
“Relentless”
On the 4:00 x 5 Rounds:
500/400m Row
50% of Max Strict HSPU
5 Power Cleans
Building across the five rounds on the power clean to a 5-rep heavy.
10/22/2019
Strength
12 min to find 2RM Push Press
Conditioning
5 Rounds
10 Deadlift 135/95
8 Shoulder to Overhead 135/95
6 Burpees over the bar
Cap: 10
10/21/2019
Strength
15 minutes to find 10RM Front Squat
Conditioning
8 minute AMRAP
2 Front Squats 115/75
2 Pull ups
4-4, 6-6, etc
10/18/2019
20.2
20 min AMRAP
4 DB Thrusters 50/35
6 Toes to bar
24 Double under
10/17/19
Strength
12 min to find 3RM Hang Snatch
Conditioning
14 min AMRAP
400m Run
20 Burpees
10/16/2019
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Cap: 15 minutes
