11.12.20

If short on time skip B. You may also save A and/or B for after the conditioning.

A. Strength

Back Squat @ 32X1


4,4,3,3 (build slightly from last week’s loads)

B. Olympic Lifting

EMOM for 10 minutes

Power Clean + Hang Squat Clean + Push Press

*start light and build a little each set, don’t get too heavy, focus on quality movements

C. Conditioning

In teams of two, one works at a time but both partners run at the same time

15:00 AMRAP

90 Wall Balls 20#/14#

600m Run (.37 mile on Trueform)

30 Deadlifts 155#/115#

*Coaches challenge 225#/155#

Recent Posts

See All

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb