Tuesday, March 5th, 2019

Strength:

Back squat 10-9-8-7-6-5-4-3-2-1 adding weight each set.

rest :90 between each set

L1:

5x5 adding weight each set if form permits

Conditioning:

30 man makers for time. 50/30

12 min cap

L2:

40/25

L1:

35/20

Monday, March 4th, 2019

Strength:

A) One rep max Bench Press 3-2-2-1-1-1*

*After each set complete 5-7 Strict Chin-Up

L1: beginner 5x5 bench press adding weight if form permits.

Conditioning: "Adrenaline"

Amprap 8 of ascending reps: 2 Burpee Box Jumps 24/20, 2 Squat Cleans 135/95, 4 Burpee Box Jumps, 4 Squat Cleans... and so on adding 2 reps each round. Score is total reps completed.

L2: 115/75

L1: Burpees with step up 95/55

Sunday, March 3rd, 2019

Strength:

A1. Half Kneeling Arnold Press w/ Counter Rotation 4x8/arm, rest 30 sec

A2. Front Rack Lunge 4x10/Leg, rest 90 sec

MetCon:

AMRAP 5 @ 80% | AMRAP 5 @ 80% | AMRAP 5@ 80%

5 Pull-up | 15 OHS 95/65 | Buy in: 500m Row

10 Push-Up | 15 Push Press 95/65 | 10 Power Snatch 95/65

15 Air Squat | | 10 Bar Facing Burpee

100m Run

Rest 3 | Rest 3

Tuesday, February 26th, 2019

Strength:

Clean + FS + Jerk 1.1.1 x 5 Every 90S

MetCon:

AMRAP 5 | AMRAP 5 | 3 Rounds @ 95% (5min Cap)

8 HSPU | 12 American KBS 70/53 | 15 Hang Power Clean 115/75

10 Deadlift 225/155 | 10 Deadlift 225/155 | 15 Lateral Burpee

12 American KBS 70/53 | 8 HSPU

Rest 3 | Rest 3

Sunday, February 24th, 2019

Skill:

Rowing Drills

4x500m Row @ 2k pace rest 2 min between efforts

MetCon:

AMRAP 8 @ 80% | AMRAP 8 @ 80%

500m Row | 0.6mi AB

10 Burpee over Erg | 10 Pull-Up

Rest 4 | 10 Deadlift 225/155

Stretch:

Hamstring smash