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Monday 7/10 “CONDITIONING” 5 Sets: AMRAP 3 minutes: 20 Double Unders 7 Box Jumps (24/20) 5 Hang Squat Clean Thrusters (95/65) REST 1:00 Silver: 20/16″
Monday 7/3 “CONDITIONING” Benchmark: Tabata This! For Reps: Tabata Calorie Row REST 1:00 Tabata Air Squat REST 1:00 Tabata Pull-up REST 1:00 Tabata Push-up REST
Monday 6/26 “CONDITIONING” Benchmark: Annie Minutes 0-8 Benchmark: Annie For Time: 50-40-30-20-10 Double Unders Sit-Ups Minutes 8-13 REST Minutes 13-20 AMRAP: 250m Row 15 Burpees
Monday 6/19 “STRENGTH” In 10 minutes, build to a heavy: Deadlift Hang Power Clean Push Jerk “CONDITIONING” Benchmark: DT 5 Rounds for Time: 12 Deadlifts
Monday 6/12 “CONDITIONING” Benchmark: Open 19.1 AMRAP 15 minutes: 19 Calorie Row 19 Wall Balls (20/14) REST 5:00 “STRENGTH” In 10 minutes, build to a
Monday 6/5 “STRENGTH” In 10 minutes, build to a heavy complex of: 3 TnG Power Cleans 3 TnG Hang Squat Cleans 3 TnG Shoulder to
Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: – Run together – Trade reps
Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8 minutes, build to a heavy
Monday 5/15 “CONDITIONING” 3 Sets: 10 Thrusters (115/75) 2:00 Burpee Box Jumps (24/20) REST 2:00 between sets REST 5:00 3 Sets: 10 Power Cleans (115/85)
MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST 5:00 EMOM 5 minutes: 3
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat
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