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Friday 10.6.17

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Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

Fitness Conditioning
For Time:
21 Burpees
21 Power Cleans (115/75)
21 Burpees

Sport Conditioning
For Time:
21 Barbell Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

Competitor Conditioning
For Time:
21/15 Calorie Assault Bike
21 Barbell Facing Burpees
21 Power Cleans (165/110)
21 Barbell Facing Burpees
21/15 Calorie Assault Bike

Thursday 10.5.17

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Conditioning

1 Mile Run
21 Kettlebell Swings
21 Goblet Squats
800 Meter Run
15Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats

Fitness 50/35

Sport 70/50

Wednesday 10.4.17

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Front Squat
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat

Fitness Conditioning
AMRAP 8:
10 K2E or HKR
60 Single Unders

Rest 4:00

AMRAP 8:
Wallballs (14/10)
*10 Abmat sit-ups after each break

Sport Conditioning
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break

Tuesday 10.3.17

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Fitness Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
then
Max Calorie Bike in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Bike in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)
then
Max Calorie Bike in Time Remaining

Sport Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

Monday 10.2.17

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Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

Fitness Conditioning
AMRAP 15:
55 Power Snatches (65/45)
55 Ring Rows
35 Calorie Row
55 H.R. Push-ups

Sport Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

Sunday 10.1.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 9.30.17

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Fitness Conditioning w/Partner
AMRAP 20:
7 Power Cleans (115/75)
7 Burpees
200 Meter Run (100m each)

Sport Conditioning *Solo
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Friday 9.29.17

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Clean & Jerk
1RM

-OR-

Snatch
1RM

Fitness Conditioning 
5 RFT:
10 Calorie Bike
10 Thrusters (75/55)

Fitness Conditioning 
5 RFT:
20 Calorie Row
10 Thrusters (115/80)

Thursday 9.28.17

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Front Squat
(75%/5)5

Fitness Conditioning 

15-12-9-6-3
Box Dips or assisted
Strict Ring Rows
200 Meter Run*

*Following each round

Sport Conditioning 

15-12-9-6-3
Ring Dips
Strict Pull-ups
200 Meter Run*

*Following each round

 

Wednesday 9.27.17

By: 0

Power Snatch 
(70%/2)3

Fitness Conditioning
AMRAP 8:
10 K2E or Hanging knee raises
10 Burpees

Sport Conditioning
AMRAP 8:
10 Toes to Bar
10 Burpees