Friday 12.29.16
DEADLIFT 5 sets of 5 build to moderate 5RM for the day focusing on sound technique NOT the heaviest load. CONDITIONING AMRAP 18 w/partner 30 Wallballs 20 RDL (155/105) 15 Box Jumps
Month: December 2017
Friday 12.22.17
HANG POWER CLEAN + JERK E2M for 16min (8 sets of 2+1) 50-55-60-65-70-75-75-75% of 1RM CONDITIONING DT: 5 Rounds for Time 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk Ensure that we are using a weight today that we can complete whole first round UNBROKEN with!
Thursday 12.21.17
CONDITIONING 4 Rounds NOT for time 15/12 Calorie Assault Bike 20 T2B 400m Run rest 2min
Wednesday 12.20.17
CONDITIONING AMRAP 15 15 Power Snatch (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders HSPU/Handstands AMRAP 2 / Rest 2 / AMRAP 2
Tuesday 12.19.17
POWER CLEAN 3 x (4-3-2) @ 60-65-70-75-80% of 1RM CONDITIONING AMARAP 5 21-15-9 KBS (53/35) Weighted SU (45/25) Calorie Row REST 5 AMRAP 5 21-15-9 KBS (53/35) AbMat SU Calorie Row
Monday 12.18.17
BACK SQUAT 3 x (5-3-1) @ 70-75-80-85-90% CONDITIONING AMRAP 20 alternating rounds w/partner 15 Wallballs 12 Box Jumps 9 Burpees
Friday 12.15.17
DOUBLE UNDERS + 1RM CLUSTER E2M for 8 Rounds 20 DU + 1 Cluster build to a 1RM Cluster CONDITIONING AMRAP 8 3-6-9-12… Thruster (95/65) T2B
Thursday 12.14.17
DEADLIFT 15min to a heavy 3RM for the day CONDITIONING AMRAP 15 10 Box Jumps (24/20) 10 Deadlifts (225/155) E80 Lap
Wednesday 12.13.17
HANG POWER CLEAN EMOM 10 Even: 15 Wallballs (20/14) Odd: 5 Hang Power Clean (50% and build) CONDITIONING 5RFT 30 Situps 400m Run (5am = 20/15 Calorie Row) 7 Clean & Jerk (115/75)
Tuesday 12.12.17
POWER SNATCH 3 x 5-3-1 @ 60-65-70-75-80% of 1RM establish 1RM for the day CONDITIONING AMRAP 20 250m Row 12 Power Snatch (75/55) 8 Burpees alternating Rounds with partner