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Tuesday 9.25.18

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Power Clean and Jerk
On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks
Directly into…
On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk

Fitness Conditioning
3 Rounds:
25 HKR or K2E
15 Push Press 95/65
5 XD Ball to Shoulder 80/60

Sport Conditioning
3 Rounds:
25 Toes to Bar
15 Push Press 115/80
5 XD Ball to Shoulder 100/80

Competitor Conditioning
3 Rounds:
25 Toes to Bar
15 Push Press 135/95lbs
5 Stone to Shoulder 142/93

Monday 9.24.18

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Back Squat
3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max (Fitness Pull Ups) Sport (Ring Muscle-ups)

Fitness Conditioning
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (35/25)
20/15 Calorie Row

Sport Conditioning
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

Saturday 9.22.18

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Fitness Conditioning
Teams of 3
AMRAP 25:
40 Pull-Ups and/or Ring Rows
50 Burpees
60 Thrusters

Round 1 – 65/45
Round 2 – 75/55
Round 3 – 95/65
Round 4 – 115/80
Round 5 – 135/95 (AMRAP in time remaining)

Sport Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)

Wednesday 9.19.18

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Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.

*After each set, complete 25′ Handstand Walk or 3 Wall Walks

Fitness Conditioning
AMRAP 20:
15 Overhead Squats (65/45)
15 Box Jumps or Step Ups (24/20)
15 HKR or K2E
15 Calorie Bike

Sport Conditioning
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row

Tuesday 9.18.18

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Snatch Complex
6 Sets, On the 2:00:
Power Snatch + Hang Squat Snatch + Squat Snatch
(60% – 65% – 70% – 75%x3)

Fitness Conditioning
For Time:
200 Meter Run, 21 Deadlifts (155/105)
200 Meter Run, 18 Push-ups
200 Meter Run, 15 Deadlifts (155/105)
200 Meter Run, 12 Push-ups
200 Meter Run, 9 Deadlifts (155/105)
200 Meter Run, 6 Push-ups

Sport Conditioning
For Time:
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Handstand Push-ups

Monday 9.17.18

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Tempo Back Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Fitness Conditioning
3 Rounds For Time:
40 Air Squats
21/15 Calorie Row
15 Hang Power Cleans (95/65)

Sport Conditioning
3 Rounds For Time:
60 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans (155/105)