Blog

Wednesday 5/26/21

Conditioning:
15 min Amrap
30 Snatch (75/55)
30 Snatch (135/95)
30 Snatch (165/115)
Max Snatch (210/135)

Accessory:
3 Rounds
1:00 Hollow Hold
20 Bulgarian Split Squat 10/10
20 Single Leg Barbell RDL’s 10/10

Tuesday 5/25/21

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Strength:
Clean & Jerk:
Every :90 x 6 Sets
1 Clean and Jerk
Building

Conditioning:
Teams of 2
5 Sets Each
20/16 calorie row
20/16 calorie bike
Rest 1:1
Time Cap 26

Saturday 5/22/21

AMRAP 8 Minutes
16 Toes to bar
16 Alternating Dumbbell Snatches (50/35)

-Rest 5 Minutes-

AMRAP 8 Minutes
48 Double unders
6 Bar muscle-ups

-Rest 5 Minutes-

AMRAP 8 Minutes
14/11 Calorie Row
12 Deadlifts (225/155)

Friday 5/21/21

Conditioning:
3 Rounds
200ft Farmer Carry (100s/70s)
30 GHD’s
30 Wall Balls (20/14)
Time Cap 20

Strength:
3 rounds
15 Dumbbell Bench
10 Strict Pull-ups
-into-
3 rounds
15 Barbell Curls
15 Behind the Head DB Tricep Extension

Thursday 5/20/21

Conditioning:
AMRAP 10
50 Double Unders
15 Hang Power Cleans 95/65

Strength:
Hang Squat Snatch
EMOM 5
1 Rep, Building

Wednesday 5/19/21

Conditioning:
8 Sets
Every 3:00
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)

Strength:
Power Clean & Jerk
15:00 to Complete (NFT)
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
*rest 2:00 *
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
*rest 2:00 *
1 rep @80+%
*rest 1:00 *
1 rep @80+%

Tuesday 5/18/21

Conditioning:
EMOM 12:00
200/175m Row

Strength:
Snatch
New Set Every 2:00
2 Sets x 3 reps @ 70%
2 Sets x 2 reps @ 75%
2 Sets x 1 rep @ 80%

In The Hole Front Squat
5×3 (Build in weight)
Perform 5 Tall Box Jump in between front squat sets
Every 2:00


Monday 5/17/21

Conditioning:
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

Saturday 5/15/21

AMRAP 12:00
7 Bar Muscle Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
-rest 3 minutes –
AMRAP 12:00
28 Bar Muscle Ups
200ft Front Rack Dumbbell Lunge (50s/35s)