Blog

Thursday 10/7/21

Strength:
Snatch
Every :90 x 10 Sets
1 rep within 70-80% of 1RM Snatch

Conditioning:
Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (50/35)
Time Cap 20:00

Wednesday 10/6/21

Conditioning:
5 Sets (Every 4:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike 21/15 Row
9 Deadlift (275/185) (No more than 70% of 1RM)

Strength:
Bent Over Barbell Row – Underhand Grip
3 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Superset
Standing Alternating DB Hammer Curl
3 sets: 12-15 (each side)

Tuesday 10/5/21

Strength:
Every 2:00 x 5 Sets
2 Rounds:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

*Must be unbroken
*Build as form allows
*Example Set:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @155#

Conditioning:
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
18 GHD SIt Ups
-rest 2 Minute-
AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar

Monday 10/4/21

Strength:
Every :90 x 5 Sets
3 Snatch Push Press + 1 Overhead Squat:
Build across if form allows

Conditioning:
21-15-9
Overhead Squat (95/65)
Burpees Over Bar
Chest to bar pull-ups
Time Cap 10:00

Saturday 10/2/21

Partner workout
For Time
40/32 Calorie Row
40 Power Cleans (185/125)
40/32 Calorie Row
40 Power Snatches (135/95)
40/32 Calorie Row
20 Cleans (225/145)
40/32 Calorie Row
20 Snatches (185/125)
40/32 Calorie Row
Time Cap 25:00

Friday 10/1/30

Conditioning:
For Time:
50 Wall Balls (20/14)
50 GHD Sit Ups (OR 75 Stick Abmat Sit Ups)
50 Wall Balls (20/14)
1500m Run
Time Cap 22:00

Strength:
Strict Pull-Ups
4 sets: 5 reps
*Add weight if you are able to keep strict form
*Rest as needed

Thursday 9/30/21

Teams of 2
AMRAP 25
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Kettlebell Swings (70/53)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)

Wednesday 9/29/21

Conditioning:
For Time:
100 Power Cleans (115/80)
*Every minute 12 Air Squats (Start with air squats)*
Time Cap 15:00

Strength:
Goblet Squat: 1 and a Half Reps
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across

Tuesday 10/28/21

Strength:
Every :90 x 5 Sets
2 Front Squats (:03 pause in bottom of each)

Conditioning:
For Time
42-30-18
Thrusters (75/55)
42/34-30/22-18/14
Calorie Row
Time Cap 18:00


Monday 9/27/21

Conditioning:
For Time
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups
Time Cap 8:00

-Rest 5:00-

For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups
Time Cap 8:00

Strength:
Double DB Bench Press
4 sets: 10 reps (each side)