2.1.18

A. Strength

Shoulder Press

6 sets of 3 reps
Every 1:30
65%-70%-75%-80%-85%-90%

B. Conditioning

Teams of 2
For time
12 Wall Walks
120 Medball Sit Ups
120 Cal Air dyne
120 Pull Ups
120 Cal Air dyne
120 Medball Sit Ups
12 Wall Walks
*coaches challenge chest to bar pull ups & GHD sit ups
**only one person may work at a time

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1.31.18

A. Strength

Deadlift

6 sets of 3 reps
Every 1:30
65%-70%-75%-80%-85%-90%

B. Conditioning

60-40-20
Cal row
Thrusters 45/35
-15 minute time cap-

1.30.18

A. Strength

Bench Press

6 sets of 3 reps
Every 1:30
65%-70%-75%-80%-85%-90%

B. Conditioning

10 rounds
Every 3 mins
6 Clean and Jerks 95/65
8 Bar Facing Burpees
10 T2B
*coaches challenge 135/95

1.29.18

A. Warm Up

12 minutes EMOM alternating movements
1. 20 Air Squats
2. 20 Spider Lunges (10 each side, alternating)
3. 20 Abmat sit ups
4. 10 Burpees

B. Strength

Back Squat

6 sets of 3 reps
Every 1:30
65%-70%-75%-80%-85%-90% (3+)

C. Conditioning

12 minute AMRAP
30 Double Unders (2:1 Singles)
3-6-9-12-15-18. . .
Power Snatch 95/65

1.26.18 “The Jake Morris”

A. Warm Up

12 minutes EMOM alternating movements
1. 15/12 cal Airdyne
2. 15 Good Mornings
3. 20 Sit Ups
4. 10 Burpees

B. Conditioning

”The Jake Morris”

20 min Time Cap
10-9-8-7-6-5-4-3-2-1
Deadlift 275/185
Strict Pull Ups

– Then –

Max Meter Row with remaining time

* Scored by total Meters *

1.24.18

A. Strength

1. Deadlift

5 sets of 5 reps
65%-70%-75%-80%-85%
*if you can do more than 5 reps on the last set go for a burnout set.

2. Shoulder Press

5 sets of 5 reps
65%-70%-75%-80%-85%
*if you can do more than 5 reps on the last set go for a burnout set.

B. Conditioning

8 min Amrap
10 T2B
10 Push Ups