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Monday 10.7.19

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Build to a Heavy Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Fitness Conditioning
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 95/65

Sport Conditioning
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

Saturday 10.5.19

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Fitness Conditioning
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (95/65)
400 Meter Team Run
10 Rope Sled Pulls
400 Meter Team Run
100 Burpees
400 Meter Team Run
10 Rope Sled Pulls
400 Meter Team Run
60 Clean and Jerks (95/65)

Sport Conditioning
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Thursday 10.3.19

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Fitness:
Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

Sport:
Weighted Strict Pull-ups
Build to a Heavy Single

Fitness Conditioning
4 Rounds:
10 Strict Pull-ups/Ring Rows
200 Meter Run
30 AbMat Sit-ups
200 Meter Run

Sport Conditioning
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Sand Bag Run (50/25)

Wednesday 10.2.19

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Fitness Conditioning
Teams of 3
AMRAP 7:
50 Bench Press (115/85)
50 Bench Press (135/95)
Max Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (115/85)
50 Front Squats (135/95)
Max Front Squats (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
Max Deadlifts (225/155)

Sport Conditioning
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)