28 January 2019

Strength: 10:00 x EMOM 15 Heavy KBS (up in weight from last week)/12 Ball Slams then, 3 Sets: Bench Press or Strict Press 5-6 @ 75% 3 @ 90% 3-4 @ 80% Conditioning: For Time 100 DU 40 Front Rack Lunges 20 TTB 30 Front Rack Lunges 10 TTB 20 Front Rack Lunges 5 TTB…

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25 January 2019

Strength: 14:00 x EMOM 18 KBS/15 Ball Slams or Shuttle Run Then 4 Sets: Back Squat or Deadlift 7 x 65% 3 x 85% 5 x 75% 2 x 85% Conditioning: For Time 30 Wall Balls 15 Pull Ups 20 Wall Balls 10 Pull Ups 10 Wall Balls 5 Pull Ups  

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24 January 2019

Conditioning: Rowing Technique & Intervals On/Off 1:00/1:00 2:00/2:00 3:00/3:00 4:00/4:00 5:00/5:00 6:00/6:00 2:00 x ME Meter Sprint  

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23 January 2019

3 Rounds: Run/Ski 400 M 21 Front Squats/Goblet Squats Rest 3:00 3 Rounds: Run/Ski 300 M 15 Front Squats/Goblet Squats Rest 3:00 3 Rounds: Run/Ski 200 M 9 Front Squats/Goblet Squats  

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21 January 2019

Strength: 12:00 X EMOM 17 KBS Then 4 Sets in 12:00 of either Bench Press or Strict Press: 7 x 65% 3 x 85% 5 x 75% 2 x 85-90% Conditioning: 3 Rounds of 1:00 Max Effort: -Bike for Calories -Burpees -MedBall Cleans -Rest  

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16 January 2019

Strength: 15:00 x Partner “Plank Off” plank vs plank hollow body vs hollow body 30 du/60 su or 15/10 cal airdyne penalty for breaking then switch movements Conditioning: 20:00 X AMRAP 10 Push Press (40/25) 20 Renegade Row (L+R=2) 30 FC Step Ups 40 Alt DB Snatch (L+R=2) 50 Air Squat ***every 5:00 10 Push…

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15 January 2019

Strength: Hang Clean, Power Clean, Squat Clean Technique Work Conditioning: 5 Rounds 3 MU/5 C2b/7 Pull Up/7 Ring Rows 10 GHDSU/10 TTB/15 Dynamic Sit Ups :30 Assault Bike or 12 Burpees to 6″ Target :90 Rest

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14 January 2019

Strength: 13:00 x EMOM 16 KBS/13 BS/:22 Sled followed by 3 working sets of either Bench Press or Strict Press -7-8 reps @ 65% -3 reps @ 85% -5-6 reps @ 75% Conditioning: 3 Rounds For Time: 400 M Run 8 Deadlifts

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08 January 2019

Skill: MU/Kipping Progressions or Quality Work Conditioning: 8 Rounds For Time: 36 DU/50 SU 12 Deadlifts (205/125) 6 Shoot Thrus    

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