SQUAT CLEAN & JERK 5 Rounds NOT for time (about every 2min) 30 Double Unders + 2 Hang Squat Cleans + 1 Jerk loading at 60-75% of 1RM Clean & Jerk CONDITIONING w/partner For Time: 3 Rounds: 400m Run + Max Row P1 runs 400m while P2 rows, when P1 returns from run they switch. Read more about Friday 6.28.19[…]
CONDITIONING 5 Rounds NFT 12/8 Calorie Bike 15 Deadlifts (185/125) 25 AbMat Sit-ups E80 Farmers Walk Lap (AHAP) $$$OUT (optional) 3 Sets of: Max DB Floor Press (15+) Max Strict Pull Ups/Ring Row (10+)
OVERHEAD SQUAT COMPLEX 1 Pause OHS + 1 OHS 15min to best complex w/ 3 sec pause in bottom CONDITIONING “Nancy” 5RFT 400m Run 15 OHS (95/65)
HANG CLEAN COMPLEX 1 Hang Clean Pull (Down/Up/Shrug) + 1 Hang High Pull (to chest height) + 2 Hang Power Cleans 15min to Heaviest AMRAP 4 (Rest 4) 21 Hang Power Cleans (95/65) (115/85) 21 Lateral Burpees 21/16 Calorie Row AMRAP 4 (Rest 4) 15 Hang Power Cleans (115/85) (135/95) 15 Lateral Burpees 15/12 Calorie Read more about Tuesday 6.25.19[…]
FRONT SQUAT COMPLEX 1 Pause F. Squat + 2 F. Squats 15min to Heaviest Complex 3 sec pause in bottom CONDITIONING 2RFT w/partner 600m Run 50 Thrusters (75/55) 30 C2B Pullups Run together and split reps equally.
DEADLIFT 15min to heavy “touch and go” TRIPLE 10min to a 1RM for the day CONDITIONING 2RFT 800m Run 20 Alt. DB Snatch (50/35) 10 Burpee Box Jump Overs
BENCH PRESS 8 sets of 8 (build to heaviest) 5 sec eccentric lift (lowering of bar) CONDITIONING 5 Rounds NOT for Time 12/8 Calorie Bike 10 HRPU 15 Air Squats 20 AbMat Sit-ups Max Rep T2B
POWER SNATCH or POWER CLEAN COMPLEX 15min to best and heaviest complex 1 Hang P. Snatch or 1 Hang P. Clean 2 Power Snatch or 2 Power Clean 3 Overhead Squats or 3 Front Squats CONDITIONING AMRAP 10 12 Deadlifts 9 OHS or Front Squats 6 Hang P. Snatch or Hang P. Clean E80 Lap Read more about Wednesday 6.19.19[…]
STRICT PRESS + STRICT PULL UP 4 Rounds NOT for time 10 Strict Press + Max Strict Pull Ups (5+ reps) Scaling option for Pull Ups = 10 Ring Rows “HELEN” 3 RFT 400m Run 21 KBS (53/35) 12 Pull Ups
BACK SQUAT 15min to a heavy set of 3 CONDITIONING AMRAP 12 w/partner P1: Max Calorie Row P2: 20 Wallballs + 30 Double Unders Partners switch after completing wallballs and double unders. Score total calories.
