Monday 7.17.17

CLEAN COMPLEX P. Clean + Hang Squat Clean + Squat Clean E2M for 20min (10 sets) work up to 80-85% of 1RM CONDITIONING 3RFT 400m Run 20 Plate Jump Burpees

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Thursday 7.13.17

POWER CLEAN E2M for 20min (10 sets) work up to 2RM for the day EMOM 15 min 1: 5 wallballs + 5 box jumps min 2: E80Lap w/wallball min 3: 10 T2B or 20 Sit ups

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Wednesday 7.12.17

GYMNASTICS 4 Rounds :30sec Handstand Hold (float practice) :30sec Ring Support Holds STRENGTH 5 Rounds 5 Strict Press (work to heaviest) 5 Pause Ring Row (3sec pause at top) CONDITIONING 10 Rounds of Rowing “Cindy” w/partner P1: 1 round of Cindy = 5 pull up, 10 push ups, 15 air squats P2: Max Calorie Row Read more about Wednesday 7.12.17[…]

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Tuesday 7.11.17

CONDITIONING AMRAP 5 Buy In: 400m Run AMRAP: 10 Deadlifts (185/135) + 10 Burpees Rest 5 AMRAP 5 Buy In: 2 East80Laps AMRAP: 8 Deadlifts (225/155) + 8 Burpees Rest 5 AMRAP 5 Buy In : 1 East80Lap AMRAP: 6 Deadlifts (275/185) + 6 Burpees MIDLINE TABATA: Ab Wheels Sit Ups

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Friday 7.07.17

CLEAN COMPLEX 3 Position Clean (floor/knees/pockets) + Split Jerk 7 sets @ 50-55-60-65-70-70-70% CONDITIONING 5 Rounds 5 Front Squat (165/105) 10 Box Jumps 12/8 Calorie Bike

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