CLEAN COMPLEX Clean Pull + 2 Hang Power Clean + 2 Front Squats 10min to moderate weight SQUAT CLEAN 10min to heavy single for the day CONDITIONING AMRAP 14 1-2-3-4-5-6….. ascending by 1 Hang Squat Cleans (pick your weight) Bar Facing Burpees
CONDITIONING 5RFT 400m Run 20 Wallballs (20/14) 20 Abmat Situps
STRICT PRESS 3 sets of 10 (build to moderate) PUSH PRESS 5 sets of 5 (build to heaviest) CONDITIONING AMRAP 12 of ascending reps 2-4-6-8…. Power Clean (135/95) T2B Box Jumps (24/20)
CONDITIONING 60-40-20 w/partner KBS (53/35) Calorie Row Deadlift (135/95) Calorie Row Split Reps Evenly
FRIDAY 9.28.18 It is time to gather community for a little Chill and Grill on Friday after 4:30 workout! Coach Ham will fire up the grill and provide a few tablitas, hotdogs, and chilled beverages. Bring your own chairs, favorite grilling items, and beverages. Most importantly, bring yourself and friends to hang out with our Read more about E80 Chill & Grill Event[…]
FRONT SQUAT 5-4-3-5-4-3 65-70-75-70-75-80% of 1RM CONDITIONING FOR TIME 800m Run 40 Pull Ups 30 Front Squats (135/85) 20 Lateral Burpees
CONDITIONING FOR TIME: 200m Run + 21 Power Snatch (95/65) 200m Run + 21 OHS 200m Run + 15 Power Snatch 200m Run + 15 OHS 200m Run + 9 Power Snatch 200m Run + 9 OHS
CONDITIONING AMRAP 18 8 Burpees 16 DB Box Step Ups (35/20) 24 AbMat Situps
HANG POWER CLEAN 15min to est. 2RM for the day CONDITIONING ”Gwen” Min 0: 15 Clean & Jerks (RX=Unbroken) Min 5: 12 Clean & Jerks Min 10: 9 Clean & Jerks Your score is the fixed weight you pick to complete the 15-12-9. You RX this workout by completing each round unbroken = touch and Read more about Wednesday 9.19.18[…]
HANDSTAND WALK 10min practice scaling to Handstand Holds, shoulder taps, and wall walk holds 4 RFT 400m Run 40 Double Unders 9 T2B 6 C2B Pull Ups 3 Bar Muscle Ups
