Thursday, March 14th

Strength 4 Rounds 10 Candlesticks 30 Grasshoppers 10/side Lateral Ball Slams 10 Back Extensions/Good Mornings   Conditioning For Time: 2000/1600 m row 20 Push Ups/15 HSPU 1000/800 m row 15 Push Ups/10 HSPU 500/400 m row 10 Push Ups/5 HSPU

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12 March 2019

Strength: 14:00 x EMOM -1-3 Wall Walks -5-7 Hang Cleans Conditioning: 10 Rounds, alternate rounds with a partner 7 Burpees 15 Wall Balls 100 M Sprint (ski, run) or 12/8 Calorie Bike    

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11 March 2019

Strength: 12:00 x EMOM 18 KBS/15 BS/21 Air Squats then, 14:00 to find new 1-3 RM in Bench or Strict Press: Minute 6: 7 @65% Minute 9: 3 @ 85% Minute 11: 5 @ 75% Minute 13-14: 1-3@100% Conditioning: Time Cap 14:00 100 Prayer Hold/Zercher Step Ups *emom 3-5 pull ups or 4-6 ring rows…

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Thursday, March 7th

Strength 12-1 Partner Ball Slams One partner does 12 Ball Slams, the other holds the ball overhead.  Once partner 1 completes 12 Ball Slams, Partner 2 does 12 ball slams and partner 1 holds the ball over their head.  When either partner has to break, both partners will accumulate :30 of an L sit.  …

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06 March 2019

Conditioning: 3 Rounds X 10:00 to complete: 500 M/400M Row 12 HSPU 12 Cossack Squats 12 Pull Ups   then, after third round REST 1:00 FINISHER: 100 Burpees for time

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05 March 2019

Skill: 15:00 Linking TTB or Ninjas: Kipping Complex 1 Bar MU 2 TTB 3 C2b 4 Pull Ups Conditioning: Tabata 8 rounds each :20/:10 -Double Unders -Thrusters (75/55) – Ice Skaters -Hang Power Snatch/Push Press    

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Tuesday, February 26th

Strength E2MOM (7 rounds) Spend :30-:45 Upside Down Wall Walks Handstand Hold Shoulder Touches Free Standing Handstand Walk   Conditioning 5 x 3:00 Run 200 m 10 Box Jump Overs ME Devils Press 1 min rest.

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25 February 2019

Strength: 10:00 x EMOM 15 KBS/13 Ball Slams then, 3 sets in 12:00 of either Bench Press or Strict Press 7-8 @ 65% 3 @ 90% 5-6@ 80-85% Conditioning: 12:00 x AMRAP 8 Hang Power Cleans (95/65) 12 TTB/V-Ups

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22 February 2019

Strength: 13:00 x EMOM 18 KBS/:25 Sled then, Back Squat or Front Squat 5-6 x 75% 3 x 85% 1-3 x 90-100% Conditioning: 10:00 x AFAP 1 ttb+2 mountain climbers (l+r=1)+3 ball slams 2 ttb+4 mc+6 ball slams 3 ttb+8 mc +12 ball slams….  

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21 February 2019

Strength: 3 Sets x 40 “Love Taps” 30 OH Plate Sit Ups 20 Hollow Rocks 10/10 Single Leg Deadlifts   Conditioning: 3 Rounds “Fight Gone Bad-Lite” 1:00/each Wall Balls (20/14) Power Cleans (75/55) Box Jumps (24/20) Push Press (75/55) Row Calories Rest

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