August 2016

    Strength Push Press build to heavy 3 +2×3 @90% Conditioning EMOMx24 min 1: 30 double under min 2: 10-15 cal row min 3: 20 walking lunges w/ DB min 4: 13-18 cal bike

4RFT 20 cleans 135/95 15 wallballs 10 pull-ups 1 rope climb 400m run

Strength Back Squat build to 3 RM w/ 3 second +2×3 @90% Conditioning Diane 21-15-9 deadlift 225/155 HSPU

Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders

Strength Front squat 5×5 75%-80% Conditioning “Jackie” 1000m row 50 thrusters 45lb bar 30 pull ups For time

Conditioning 30 TTB 30 Calorie Row 15 power snatches (95/65) 60 cal row 15 power Snatches (95/65) 30 Calorie Row 30 TTB

Strength Strict press 5×5 75%-80% Conditioning 3 rft 400m run 10 burpees  

Conditioning “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds

Team “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Relay style. One partner completes a round then the next until 5 rounds each are completed.

Push Press build to heavy 5 +2×5 @90% EMOMx12 1 snatch + snatch balance + OHS