Blog

Saturday 9/19/20

Conditioning:
“DT”
For Time
5 Rounds
12 deadlifts 155/105
9 hang power cleans
6 push jerks
Time Cap 15 Minutes

Friday 9/18/20

Strength:
Back Rack Reverse Lunge Steps In 12:00 Complete
5×10 (5/leg)
Increase weight across sets

Conditioning:
Every 5:00 for 20:00
Row 500/450m / Run 400m
20 Wall Balls
8 Bar Muscle Up

Thursday 9/17/20

Conditioning:
For Time
10-8-6-4-2
Hang Power Snatch 115/75
Calories Bike/Row
Rest 5:00 and Repeat
Time Cap 25:00

Wednesday 9/16/20

Strength:
Front Squat
In 15:00 establish a heavy triple

Conditioning:
“Elizabeth”
21-15-9 Squat Clean 135/95
Ring Dip
12 Min Cap

Tuesday 9/15/20

Strength:
In 10:00 establish a 3RM Push Press

Conditioning:
AMRAP 21
:30 On/:30 Off
KB Swings 53/35
Sit Ups
Burpee Box Jumps 24/20″

Saturday 9/12/20

Conditioning:
For Time
40/25 Calorie Bike/Row
400m Run
40 Thrusters 75/55
30/20 Calorie Bike/Row
200m Run
30 Thrusters
20/15 Calorie Bike/Row
100m Run
20 Thrusters
18 Min Cap

Friday 9/11/20

9/11 Tribute
For Time
2001m run
11 box jumps 30/24
11 thruster
11 chest to bar
11 power cleans
11 handstand push ups
11 kettlebell swings 70/53
11 toes to bar
11 deadlift
11 push jerk
2001m row
Barbell – 135/95 across
Time Cap – 45:00

Thursday 9/10/20

Strength:
Every 2:00 x 5 Sets
3 power cleans+3 front squats+3 push jerks
set 1 – 55%
set 2 – 60%
set 3 – 65%
sets 4-5 – building
*percentages based off of 1 RM clean and jerk
*complex is unbroken

Conditioning:
“Annie”
For Time
50-40-30-20-10
double unders
straight leg sit up
12:00 time cap

Wednesday 9/9/20

Strength:
Back Squat
In 12:00 establish a 3RM

Conditioning:
AMRAP 4
100m Run
20 Wallballs 20/14
20 Toes to Bar
20 Shoulder to OH 115/75
30 DB Snatch 50/35
Rest 2:00
AMRAP 6
100m Run
20 Wallballs 20/14
20 Toes to Bar
20 Shoulder to OH 115/75
30 DB Snatch 50/35
Rest 2:00
AMRAP 8
100m Run
20 Wallballs 20/14
20 Toes to Bar
20 Shoulder to OH 115/75
30 DB Snatch 50/35