Friday 070116

A. For Time: ( 18 Min cap)
60 Burpees
60 Wall Balls 20/14
800M run
40 Wall Balls
40 Burpees

B. 12 minutes to establish 1 rep max deadlift

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Wednesday 062916

A. Conditioning
For Time:

5 Rounds
10 Push Press 155/105
10 Back Squats
10 Burpees Over the bar

-5 min rest-

3 Toes-to-bar
3 Hang Power Cleans 135/95
6 Toes-to-bar
6 Hang Power Cleans 135/95
9 Toes-to-bar
9 Hang Power Cleans 135/95
12 Toes-to-bar
12 Hang Power Cleans 135/95
15 Toes-to-bar
15 Hang Power Cleans 135/95

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Tuesday 062816

A. Conditioning
5 Cycles:
3AMRAP
3 Power Snatches 135/95
6 Push-Ups
9 Air Squats

-1 Min rest after each AMRAP.-
-For Each cycle restart the AMRAP from the snatches.-
Basically 5, 3 minute AMRAP.

B. Establish 3 rep max thruster

Weight must come from the ground.

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Monday 062716

A. Conditioning
For Time:
30-20-10
Wall Balls RX: 20/14
Power Cleans RX: 115/80

B. 2 Rounds
100M front rack KB carry
25 KB Swings 70/53

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Friday 062416

A. Strength
Bench Press (off the floor)
5×5 @ 75%

Strict Pull-ups
8 EMOM
Odd: 10-15 Reps
Even: Rest

B. Conditioning
75 Thrusters (95/65)
**Every time you rest, 35 Double-Unders.**
The only place you can rest is in the overhead position. if you rest in the front rack position thats 35 double-unders.

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Thursday 062316

A. Snatch Technique

B. Teams of 2
1 mile run

(P:1 runs 800, P:2 runs 800)

32 Rounds (Relay Style)
1 Squat Snatch 155/105
3 Box Jump Overs 24/20
5 Wall Balls

 

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Monday 062016

A. Strength
Build To 1rm Power Clean

B. Conditioning

18 – 15 – 12
Ball Slam
Power Clean (95/65)

Directly into…

18 – 15 – 12
Toes to Bar
Front Squats (95/65)


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