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170626

Conditioning

AMRAP in 20min
50 DUs
10 Hang Power Cleans 135/95
30 Pull ups
50 DUs
20 Hang Power Cleans 135/95
20 CTB Pull ups
50 DUs
30 Hang Power Cleans 135/95
10 Bar MU

170623

Conditioning

3 Rounds for Total Working Time:
9 HSPU
15 Thrusters 95/65
21 T2B
15 Snatches 95/65
9 HSPU
Rest 2min

170622

Strength

3 Rounds
5 Weighted Good Mornings
5 Turkish Get Ups each side
Rest 1min

Conditioning

For Time:
50 Calorie SkiErg

170621

Conditioning

For Time:

BUY IN: 30/25 Assault Bike Calories

10 Rounds
7 CTB Pull ups
7 Burpees
7 Med Ball Cleans 20/14

170620

Strength

Front Squat
2x5 at 70%
1x5 at 75%
1x3 at 80%
1x3 at 85%
1x2 at 90%
1x1 at 95%
1x1 at PR?

Rest 2min

Max Rep Back Squat at heaviest Front Squat

170619

Strength

Push Press
3-3-3

Conditioning

For Time:
200 DUs
100 Push Press 75/55
50 Calorie Row

Time Cap: 12min

170616

Skill/Strength

10min to build to a heavy Snatch

Rest 5min

10min to build to a heavy Clean & Jerk

170615

Strength

Back Squat
4x1 at 90%
Rest 1min

Conditioning

For Time:
75 DUs
15 Back Squats 225/155
50 DUs
10 Back Squats 225/155
25 DUs
5 Back Squats 225/155

Time Cap: 10min

170614

Conditioning

For Individual Times:

2000m Row

Rest 8min

1000m Row

Rest 4min

500m Row

170613

Strength

Front Squat w/ 3sec Pause at Bottom
* build heavy

3 Sets
Max Strict Pull ups
Rest 2min