Month: August 2016

Wednesday 8/30/2016

    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

Monday 8/29/2016

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

Saturday 8/27/2016

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

Friday 8/26/2016

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

Wednesday 8/24/2016

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

Monday 8/23/2016

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

Saturday 8/20/2016

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.

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