Wed Feb 06

STRENGTH/STAMINA:

Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster
*Thruster weight is climbing

SKILL/CONDITIONING:

5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50's/35's)
12 Handstand Push-ups
* Make this as challenging as you want, legless rope climbs, strict HSPU etc.

Wed Jan 23

CONDITIONING:

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Fri Jan 18

STRENGTH:

Front Squat:
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

* Starting At 60%, climbing. Once your shoulders start to dip forward during transition out of pause squat, stop climbing.

CONDITIONING:

“Task Priority Fight Gone Bad”
3 Rounds:
20 Wallballs (20/14)
20 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (75/55)
20 Shoulder to Overhead (75/55)
20/14 Calorie Row

*Rest 2 Minutes after each round, 20 minute cap.

Fri Jan 04

CONDITIONING:

For Time:
20 Power Snatches (95/65)
20 Over Bar Burpees
20 Overhead Squats (95/65)
20 Over Bar Burpees
20 Squat Snatches (95/65)

ROW CONDITIONING:

Males:
21-18-15-12-9: Calorie Row
* Complete with a partner, while one works, one rests. Each partner will complete all 75 Cals.
*Females: 18-15-12-9-6: Calorie Row