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Friday 9.1.17

Clean and Jerk  60%/2 65%/2 70%/2 (75%/1)3 Fitness Conditioning 3 RFT: 10 Jumping Pull-ups or Ring Rows 10 Front Squats 10 Burpees Sport Conditioning 3 …

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Thursday 8.31.17

Back Squat  (75%/5)3 Fitness Conditioning 3 Rounds: 400m Run 100 Single Unders 100 Meter Farmers Carry (50’s/35’s) Sport Conditioning 3 Rounds: 50/35 Calorie Row 100 …

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Wednesday 8.30.17

Hang Power Clean (70%/3)3   Fitness Conditioning 4 x :20 seconds on, :10 seconds off Sit-ups Deadlifts (115/75) Sit-ups Deadlifts (115/75) Complete all 4 sets …

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Tuesday 8.29.17

Fitness Conditioning AMRAP 4 15-12-9 Wallballs Jumping C2B Pull-ups Max Calorie Row  in time remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs K2E Max Calorie …

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Monday 8.28.17

Hang Power Snatch  (70%/3)3   Fitness Conditioning  For Time: 21-15-9 Sumo Deadlift High Pull (75/55) Push Press (75/55) Burpees Sport Conditioning  For Time: 21-15-9 Sumo …

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Sunday 8.27.17

ACC Only 9-10am Open Gym 10-12pm

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Saturday 8.26.17

Fitness Conditioning = w/Partner Sport Conditioning = Solo For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees …

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Friday 8.25.17

Push Press  (70%/5)5 Fitness Conditioning 3 RFT: 400 Meter Run 12 Burpees 21 Box Jumps or Step Ups Sport Conditioning 3 RFT: 500 Meter Row …

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Thursday 8.24.17

Fitness Conditioning 2 Rounds: 25 Deadlifts (135/95)(Scale as needed) 50 Wallballs (14/10) 75/50 Calorie Row Sport Conditioning 2 Rounds: 25 Deadlifts (155/105) 50 Wallballs (20/14) …

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Wednesday 8.23.17

Power Clean  (70%/5)5   Fitness Conditioning For Time: 15-10-5 Kettlebell Swings Knee Raises or K2E 800 Meter Run 5-10-15 Kettlebell Swings Knee Raises or K2E …

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