Friday 7-1-22

Friday 7-1-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats 

Conditioning:

On the 3:00 x 5

200 Meter Run 

12 Kettlebell Swings (70/53)

12 Kettlebell Suitcase Deadlifts (70/53)

*Slowest round is your score.

Wednesday 6-29-22

Wednesday 6-29-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 10 

10 Deadlifts (65% of 1RM)

10 Bar-Facing Burpees

Tuesday 6-28-22

Tuesday 6-28-22

Conditioning:

2 Rounds 

500/400 Meter Row 

20 Wallballs (20/14)

10 Chest to Bar Pull-ups 

2 Rounds 

500/400 Meter Row 

20 Overhead Wallball Lunges (20/14)

10 Toes to Bar 

Accessory Work:

3 Sets with 1:00 rest between sets

PVC/Band Snatch Drill

3 Position 1

3 Position 2

3 Position 3

Monday 6-27-22

Monday 6-27-22

Benchmark “Nancy”

5 Rounds 

400 Meter Run 

15 Overhead Squats (95/65)

On the 1:30 x 6

3 Push Jerks

Friday 6-24-22

Friday 6-24-22

Mobility

Conditioning:

1,000 Meter Run 

12 Air Squats 

12 Push-ups

800 Meter Run 

14 Air Squats 

14 Push-ups

600 Meter Run

16 Air Squats 

16 Push-ups 

400 Meter Run 

18 Air Squats 

18 Push-ups 

200 Meter Run 

20 Air Squats 

20 Push-ups

Wednesday 6-22-22

Wednesday 6-22-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats 

Conditioning:

12-9-6

Hang Clean and Jerks (135/95)

Lateral Jumps Over Bar

9-6-3

Overhead Squats (135/95)

Lateral Jumps Over Bar

Tuesday 6-21-22

Tuesday 6-21-22

Conditioning Part 1:

Run 1600 Meters

Conditioning Part 2:

EMOM x 5

5 Toes to Bar + 5 Burpees 

Rest 2:00

EMOM x 5

4 Wall Walks 

Rest 2:00

EMOM x 5

5 Burpee Chest to Bar Pull-ups

Monday 6-20-22

Monday 6-20-22

On the 1:30 x 9

Sets 1-3: 3 Push Press 

Sets 4-9: 3 Push Jerks 

Conditioning:

AMRAP 15 

30 Double Unders 

15 Kettlebell Swings (53/35)

10 Box Jump-Overs (24/20)

Friday 6-17-22

 Friday 6-17-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 12

200 Meter Run 

2 Dumbbell Thrusters (50s/35s)

* Increase by 2 DB Thruster reps each round until time expires.

Wednesday 6-15-22

Wednesday 6-15-22

Conditioning:

AMRAP 15

30 Double Unders 

10 Power Snatches (135/95)

10 Box Jump-Overs (30/24)

10 Pull-ups 

Accessory Work:

3 Rounds 

10 Seated Squat-Press Outs (25/15)

10 Seated Banded Toes to Bar

Tuesday 6-14-22

Tuesday 6-14-22

On the 1:30 x 9

Sets 1-3: 3 Press

Sets 4-6: 3 Push Press 

Sets 7-9: 3 Push Jerks 

Conditioning:

3 Rounds 

400 Meter Run 

20 Suitcase KB Deadlifts (53/35)

20 Single Arm Russian KBS (53/35)

10 reps/side for each movement.

Cap 15:00

Monday 6-13-22

Monday 6-13-22

On the 2:00 x 6

2 Front Squats + 5 Back Squats 

Conditioning:

On the 2:00 x 6

10/8 Calorie Row 

8 Burpees 

6 Push-ups 

Score is slowest round.

Saturday 6-11-22

Saturday 6-11-22

AMRAP 25

Teams of 2

30 Calorie Row 

30 Pull-ups 

30 Wallballs (20/14)

30 Toes to Bar

Friday 6-10-22

 Friday 6-10-22

Teams of 2

AMRAP 24

Buy In:1600 Meter Run (together)

40 Alternating Dumbbell Snatches

40 DB Goblet Reverse Lunges

8 x 100 Meter Relays

DB (50/35)

Wednesday 6-8-22

Wednesday 6-8-22

Conditioning:

5 Rounds 

400 Meter Run 

200 Meter DB Farmer’s Carry (50s/35s)

15 DB Push Jerks (50s/35s)

Cap 24:00

Tuesday 6-7-22

Tuesday 6-7-22

On the 2:00 x 6

3 Front Squats + 4 Back Squats 

Conditioning:

AMRAP 12

12 Handstand Push-ups 

12 Hang Power Cleans (150/105)

12 Lateral Burpees Over the Bar

Monday 6-6-22

Monday 6-6-22

On the 2:00 x 6

2 Press + 2 Push Press + 2 Push Jerks

Conditioning:

AMRAP 15

50 Double Unders 

25 Overhead Squats (115/75)

25 Kick-Outs

Friday 6-3-22

 Friday 6-3-22

Conditioning:

4 Rounds 

400 Meter Run 

20 Kettlebell Swings (53/35)

20 Single Arm KB Overhead Squats (53/35)

Cap 20:00

Accessory Work:

3 Rounds 

:30 Chin Over Bar Hang/Hold

:60 Rest

:30 Hollow Hang Hold

:60 Rest