Tuesday 8.03.21

POWER CLEAN 15min to “touch and go” 5RM CONDITIONING AMRAP 12 15/12 Calorie Row + 3 Power Cleans (135/95) 15/12 Calorie Row + 6 Power Cleans 15/12 Calorie Row + 9 Power Cleans keep adding 3 power cleans each round Partner up and “follow the leader”

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Monday 8.02.21

BACK SQUAT 5-5-5-3-3-3RM 15min to warm up with sets of 5 and then build to 3RM for the day. CONDITIONING FOR TIME: 400m Run 3 Rounds: 20 Wallballs + 15 T2B + 10 Lateral Burpees 400m Run

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Friday 7.30.21

DEADLIFT 15min to a 3RM for the day CONDITIONING 4 RFT 500/400m Row 8 Deadlifts (245/165) 16 HSPU Scaling: lighter loading, HSPU riser, or Hand release push-ups.

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Wednesday 7.28.21

GYMNASTICS STAMINA For Time: 75 T2B Scaling: Knee Raise, Toes 2 Rig, or 100 Sit-ups CONDITIONING AMRAP 14 10 Lat. Burpees + 1 Round “Macho Man” (135/95) 10 Lat. Burpees + 2 Rounds “Macho Man” 10 Lat. Burpees + 3 Rounds “Mach Man” continue adding a round “Macho Man” “Macho Man” = 3 P. Clean Read more about Wednesday 7.28.21[…]

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Tuesday 7.27.21

STRICT PRESS + HSPU 3 Rounds: 12 BB Strict Press + Max HSPU or Push-Ups. start with empty BB and build in weight. CONDITIONING 5RFT 30/24 Calorie Machine 200m Run

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Monday 7.26.21

SQUAT COMPLEX 6 Back Squats + 3 Front Squats 15min to best complex CONDITIONING 21-15-9 Squat Cleans (115/75) C2B Pull-ups SCALING Lighter weight Power Clean + Front Squat Pull-ups, assisted pull-ups, ring row

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Friday 7.23.21

POWER CLEAN (20min) Build to moderate 3RM Build to moderate 2RM Establish a 1RM for the day CONDITIONING AMRAP 18 20/15 Calorie Row (15/12 Calorie Bike) 20 Alternating DB Snatch (50/35) 20 T2B 20 DB Box Step Ups (50/35 @ 24/20)

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