HANG SQUAT CLEAN EMOM 6 3-3-2-2-1-1 @ (50-60-65-70-75-80%) 10min to 1RM establish a heavy single for the day CONDITIONING 5 RFT w/partner R1: 7 Hang Squat Clean + 3 Jerks R2: 6 Hang Squat Clean + 4 Jerks R3: 5 Hang Squat Clean + 5 Jerks R4: 4 Hang Squat Clean + 6 Jerks R5: Read more about Wednesday 5.31.17[…]
CONDITIONING TEAMS of 3 60-45-30 Deadlift (225/155) Calorie Row MIDLINE $OUT 4 Rounds (not for time) 10/8 Calorie Assault Bike 15 Plate Sit Ups (45/25)
1a. ALT. DB FLOOR PRESS 10-10-10 each arm (AHAP) 1b. BB BENT ROW 10-10-10 palms up (AHAP) CONDITIONING AMRAP 12 w/partner 20 Double Unders 10 Power Snatch (75/55) 10 Abmat sit-ups
PAUSE FRONT SQUAT E2M for 12min (6 sets) 3 Pause Fronts Squats starting at 35% of 1RM 3 sec pause in the bottom climbing in weight – GBF CONDITIONING 5 RFT 15/12 Calori Bike 5 T2B 10 Thrusters (95/65) E80Lap
POWER CLEAN + PUSH JERK EMOM 12 (6 rounds) Odd: 3 Power Cleans (start @ 60% and climb) Even: 3 Push Jerks (same as Clean weight) CONDITIONING “Ugly” Mile – 4RFT 400m Run 20 KBS (AHAP) 20 Wallballs (20/14)
DEADLIFT + HSPU EMOM 12 (6 rounds) Odd: 3 Deadlifts (starting @ 70%) Eeven: 3 Deficit HSPU (kipping) climb to heaviest and hardest CONDITIONING 6RFT w/partner (3 each) 12 Deadlifts (225/155) 12 Box Jumps (24/20) Alternating rounds can only be completed while partner is rowing for calories! Record time and calories.
CONGRATS Logan!!! South Regional Champion!!! BACK SQUAT 3 Rounds + 10min to Heavy Single R1: 3-2-1 (60-65-70%) R2: 3-2-1 (65-70-75%) R3: 1-1-1 (80-83-86%) R4: 10min to Heavy Single for the day STRICT PU + DB FLOOR PRESS 3 Rounds (max reps + 15) RDL + PLATE SU 3 Rounds (10 + 20) $OUT 10min to Read more about Monday 5.22.17[…]
STRENGTH Back Squat + Front Squat 6 F. Squat + 3 B. Squat @ 60% of 1RM 5 F. Squat + 4 B. Squat 4 F. Squat + 5 B. Squat 3 F. Squat + 6 B. Squat 2 F. Squat + 7 B. Squat CONDITIONING 4 RFT 15 Calorie Row 10 Power Snatch (75/55) Read more about Friday 5.19.17[…]
STRENGTH Push Press 10min to 3RM OHS 10min to 3RM CONDITIONING Tabata This: Air Squat HRPU Rest 1min then… Tabata This: Sit Ups Plank Holds (elbows)
