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June 29, 2018

Conditioning

“Double Crossed”

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks @50/35kg

30 Double Unders After Each Set

June 28, 2018

Conditioning

“Green Day”

3 Rounds of:

AMRAP 4: Row for Cal

On the 0:00 – 15 Abmat Sit-Ups

On the 1:00 – 12 Abmat Sit-Ups

On the 2:00 – 9 Abmat Sit-Ups

On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

June 27, 2018

Strength

“Front to Back”

3 Rounds, Not for Time:

10 Strict Toes to Bar

20 Romanian Deadlifts @20/15kg

30 Abmat Sit-Ups

40 Banded Good Mornings

June 26, 2018

Conditioning

5 Rounds:

Max Bodyweight Push Ups

Max Strict Pull-Ups

Rest 3:00

June 25, 2018

Conditioning

For Time:

800m run

40 Overhead Squats @20/15kg

800m run

40 Thrusters @20/15kg

800m run

40 Front Squats @20/15kg

June 22, 2018

Conditioning

“Slasher”

AMRAP 13:

40 Alternating KB Snatches @24/16kg

30 Burpees

20 Toes to Bar

10 Handstand Push-ups

June 21, 2018

Strength

Build to a Heavy Complex 3-Position Power Clean + Split Jerk

The three positions are from the pockets, one inch above the knee and the floor

Conditioning

“Tiger Blood”

3 Rounds For Time:

10 Clean and Jerks @60/40kg

400 Meter Run

June 20, 2018

Conditioning

3 Rounds:

3:00 Calorie Row

2:00 Max Double Unders

1:00 Sit-Ups

Rest 2 Minutes Between Rounds

June 19, 2018

Strength

Heavy Set of 3 Deadlift

Conditioning

“Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs @9/6kg

15 Deadlifts @100/75kg

June 18, 2018

Conditioning

“Meat Paws”

4 Rounds:

21 Cal Row

15 Toes to Bar

9 Hang Power Snatch @40/30kg

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December 5, 2018