Strength: Shoulder to Overhead Every 90 secs x 9 sets (13:30) 5-5-5 Strict Press 3-3-3 Push Press 1-1-1 Push Jerk *Aim to increase weight across every single set building to a tough but not max push jerk for the day Conditioning: 13 Mins to Complete…. 21-15-9 Power Clean Shoulder to Overhead Rest 2:00 (increase weights...Read More
Strength: Back Squat EMOTM x 6 Mins 1 Back Squat @ 65% -This is here to set us up for a 1RM squat day on Friday. Stick to the percentages and don’t be a hero… Squat Accessory: In 10 Minutes… 3 Rounds: 10 Lateral Box Walk Overs 20 Alt. Goblet Lunges :20 each side Side...Read More
With a Partner! On a 33 minute running Clock…. Partner Road Runner “DT” EMOTM x 12 Mins (5 rds of each station) *See note below 0:00-10:00 Even minutes: P1 runs 200 M P2 completes 1 full round of “DT” Odd Minutes : Switch 10:00-12:00: Penalty burpees (1 partner works at a time) -1 Round of...Read More
Strength: Back Squat: Within 20 Minutes: 4-5 sets of 1 Backsquat @ 85-90% rest 2-3 mins between singles. These should be heavy, but not a ton of grind or stickiness Conditioning: AMRAP Intervals 3 Min on 3 min off x 3 sets (18 mins) Row/Bike 25 Cals 15 Goblet Squats AMRAP Alt. Box Step Ups...Read More
Conditioning: 5 Rounds for Time (14 Min Cap) Run 200 M 7 Toes 2 Bar 14 DB Push Press (7each arm) Comp: 10 Toes 2 Bar, 62/44lb KB Fitness: 7 T2B, 50/35 lb DB GPP: 10 T2T, 40/30 Health: 10 V ups, 25/20 Strength: 10-8-6-6 Strict HSPU Bent Over Barbell Rows *Increase on wt on...Read More
Strength: Bench Press Every 2:00 x 6 sets 2 Increasingly heavy Bench Press Reps Conditioning: EMOTM x 15 mins 1)10 Bench Press @ 65% of heavy double from earlier 2) 50 Double Unders 3) 25 Situps *Set up in a 3 person rotation with someone who has similar bench weights Double Under Scales: 10-20 reps...Read More
Strength: Front Rack Lunge + Squat Every 3:00 x 4 sets 6 Alt. Front Rack Lunges + 5 Front Squats @ 60-65% Conditioning: 12 Min AMRAP: 5 Pullups 10 Power Snatch 15 Airsquats *Every 2:00 (including 0:00) complete 10 deadlifts *Choose a snatch weight that you can perform this workout in sets of 3-5 reps....Read More
Conditioning: “Mamba” 24 Minute AMRAP- With a Partner.. splitting work as desired.. Buy In: 81 Cal Row -Then- 8 Rounds: 24 KBS 20 Wallballs 8 Burpees Cash Out: 81 Cal Row *If you finish the second row before time expires go back to the 8 Round portion* Comp: 70/52, 30/20 Fitness: 53/35, 20/14 GPP: 40/30,...Read More
With a Partner! Splitting as Desired… 9 Min Ladder..Get as far as you can 20 Hang Power Cleans 10 HSPU 20 Hang Power Cleans 15 HSPU 20 Hang Power Cleans 20 HSPU 20 Hang Power Cleans 25 HSPU etc… Comp: 155/105, K. HSPU Fitness: 115/80, K HSPU GPP: 95/65, S2OH for HSPU Health: 65/46, S2OH...Read More
Strength: Deadlift 20 Mins to complete…. 5-5-3-3-1-1-1 Building to a heavy single for the day *Increase weight each set… NOT TNG* Conditioning: Pick 1 or Rotate back and forth Every 3:00 x 4 rounds Row 500/400m or Bike x 25/20 cals *Does not need to be max effort work.. just looking for a little breathing...Read More
