Tuesday, January 22, 2019

Strength

Overhead Squat - Build to Heavy 3 in 12 min

Conditioning

AMRAP 3

18 OHS 75/55

18 Burpee Over Erg

Max cal Row

Rest 3

AMRAP 3

15 OHS 95/65

15 Burpee Over Erg

Max cal Row

Rest 3

AMRAP 3

12 OHS 115/80

12 Burpee Over Erg

Max cal Row

Rest 3

AMRAP 39 OHS 135/95

9 Burpee Over Erg

Max cal Row

Sunday, January 20, 2019

Conditioning

AMRAP 10 @ 80%

500m Row

20 Sit Up

15 Goblet Squat 53/35

10 Pull Up

rest 5min

AMRAP 10 @ 85%

500m Row

20 Sit Up

15 Goblet Squat 53/35

10 Pull Up

Rest 5min

AMRAP 10 @ 90%

500m Row

20 Sit Up

15 Goblet Squat 53/35

10 Pull Up

Saturday, January 19, 2019

Conditioning

Teams of 2 - one working at a time split reps however

40 KB step up (Dual FR) 53/35

40 KB Push press

8 rope climbs

30 KB step up (Dual FR)

30 KB Push press

6 rope climbs

20 KB step up (Dual FR)

20 KB Push press

4 rope climbs

10 KB step up (Dual FR)

10 KB Push

2 rope climbs

Friday, January 18, 2019

Strength

Build to Heavy 3 Power Snatch and then Heavy 2 Full Snatch in 15 min

Conditioning

AMRAP 17

40 Burpee

30 Snatch 75/45

30 Burpee

30 Snatch 135/75

20 Burpee

30 Snatch 165/100

10 Burpee

Max Snatch 210/120

Thursday, January 17, 2019

Conditioning

EMOM 25

5 Rounds

1. 12-16 Shoulder Tap

2. 10/8 Cal AB

3. 5-8 Strict Pull-Up

4. 10 Bench Press (moderate weight- semi challenging but able to complete in 1 set every round)

5. 100' Sled Push - heavy

Monday, January 14, 2019

Strength

1 Hang Pwer Clean + 3 Hang Clean x 5, build to moderate weight

Conditioning

For Time (20 cap)

1 K Row

21 Hang Power Clean 135/95

21 Box Jump Over 24/20

500m Row

15 HPC

15 BJO

250m Row

9 HPC

9 BJO

Sunday, January 13, 2019

Conditioning

AMRAP 10 @ 80%

15 cal Row

10 Pull Up

15 Push Up

20 Med Ball Clean 20/14

Rest 5

AMRAP 10 @ 85%

15 cal Row

10 Pull Up

15 Push Up

20 Med Ball Clean 20/14

Rest 5

AMRAP 10 @ 90%

15 cal Row

10 Pull Up

15 Push Up

20 Med Ball Clean 20/14