Blog

Monday 5/18/20

Strength:
Every 1:30 x 5 Sets
3 power clean
2 hang power clean
1 push jerk

Conditioning:
AMRAP 12
50 Air Squats
15/12 bike/row cals
10 Hang Power Clean 135/95

At Home

Conditioning:
AMRAP 12
50 Air Squats
200m Run
20 DB Hang Power Clean/10 burpees

Body Armor
On the 1:30 x 6 Sets:
Weighted Lunge Complex
Unweighted Lunge Complex
1 Lunge Complex:
7 Bottom Range Lunges
7 Top Range Lunges
7 Full Range Lunges
*Front Rack Hold

Friday 5/15/20

Conditioning:
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round
Time Cap 16:00

Body Armor:
For Time (5 Minute Cap):
100 Jumping Lunges
On the Minute (Starting at 0:00): 5 Double Dumbbell Thrusters

Thursday 5/14/20

Conditioning:

For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
Time Cap 30:00

Wednesday 5/13/20

Conditioning:
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
Time Cap 4:00 Each Round

 Body Armor:
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest 
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Tuesday 5/12/20

Conditioning:
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups/18 Bent Over Row
Time Cap 20 :00

Body Armor:
3 Giant Sets:
9 Dumbbell Single Legged Deadlifts (Left)
9 Dumbbell Single Legged Deadlifts (Right)
15 Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges
Rest 2 Minutes Between Sets

Monday 5/11/20

Conditioning:
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders

Body Armor:
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00): 6 Hand Release Push-ups

Saturday 5/9/20

Conditioning:
For Time
10-9-8-7-6-5-4-3-2-1:
Dumbbell Clusters
200 Meter Run
20:00 Time Cap

Body Armor
3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)

Friday 5/8/20

Conditioning:
AMRAP 12:
10 Burpees
25 Double Unders

Body Armor
AMRAP 6:
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups

Thursday 5/7/20

Conditioning:

AMRAP 15:
3 KB/DB Swings
3 Straight Leg Sit Up
3 Push Up
6 KB/DB Swings
6 Straight Leg Sit Up
6 Push Up
…Add (3) Reps Per Round


Running Cash Out:
4x200m Run
Rest 1:1