CLEAN COMPLEX Clean Pull + H.H.S. Clean + H.S. Clean 3WU (40-50-60% of 1RM CJ) 5 Work Sets (Build to Heaviest Complex) BACK SQUAT 2-3 WU to 60% of 1RM 1 Set of 15 reps @ 60% CONDITIONING 5 Rounds 10/8 Calorie Bike 10 Wallballs (20/14) 30 Double Unders
CORE COMPLEX 3 Rounds of: 5 Deadlifts (50-60-70%) 10 Leg Raise 10 Hip Ups 15 Sit Ups CONDITIONING AMRAP 15 w/partner 9 Deadlift (135/95) 6 Burpees 3 Power Cleans
BODY ARMOR 3 Rounds NOT for time 10 Empty BB Strict Press 10 RDL (95/65) 15 Hollow Rocks 15 Glute Bridges PUSH PRESS 10min to 1RM for the day CONDITIONING 5 RFT 8 Power Snatch (95/65) E80Lap
CONDITIONING AMRAP 4 15 Calorie Row 10 Power Clean (135/95) 5 Burpee Box Jumps AMRAP 4 15 Calorie Row 10 Power Clean (115/85) 5 Burpee Box Jumps AMRAP 4 15 Calorie Row 10 Power Clean (95/65) 5 Burpee Box Jumps GYMNASTICS 3 Rounds NOT for time 20sec Wall Walk Holds 5 C2B Pull Ups AMRAP Read more about Tuesday 6.27.17[…]
SQUAT EMOM 12 Odd: 3 Front Squats (65% of 1RM F. Squat) Even: 5 Back Squats (65% of 1RM F. Squat) CONDITIONING For Time 25 Pull Ups 400m Run 15 Thrusters (95/65) 400m Run 15 Thruster (95/65) 400m Run 25 Pull Ups
TALL CLEANS (3rd pull) 5 sets of 3 starting with empty BB PAUSE SQUAT CLEAN 15min to 1RM for the day start @ 50% and stay focus on bottom position 2 sec pause in catch CONDITIONING 5RFT 10 Alt. DB Snatch (50/35) or (AHAP) 10 Burpees
CONDITIONING TEAMS of 3 100 Calorie Row 100 Box Jumps 100 Power Snatch (75/55) 100 Pull Ups 100 Power Snatch (75/55) 100 Box Jump 100 Calorie Row
BARBELL CYCLING E2M for 12min @ 50% of 1RM Clean & Jerk Min 0-2: 7 Hang Squat Clean + 3 Push Jerk Min 2-4: 6 Hang Squat Clean + 4 Push Jerk Min 4-6: 5 Hang Squat Clean + 5 Push Jerk Min 6-8: 4 Hang Squat Clean + 6 Push Jerk Min 8-10: 3 Read more about Wednesday 6.21.17[…]
GYMNASTIC TABATAS TABATA 1 HSPU BB Bent Row (95/65) TABATA 2 Pull Ups BB Push Press (95/65) TABATA 3 Ring Support (:20 sec hold) BB AbWheels TABATA 4 T2B Rest CONDITIONING For Time: 20 Box Jumps 800m Run 30 KBS (53/35) 20 Plate Jump Burpees
SNATCH COMPLEX EMOM12 Power Snatch + OHS + Squat Snatch 4 waves of 50-55-60% SQUAT Pause OHS + OHS (2 sec pause in bottom) 10min to 1RM for the day CONDITIONING AMRAP15 15/12 Calorie Row 10 OHS (50% of today’s 1RM) E80Lap
