11.19.20

A. Strength

12 minutes build to a tough load in the following complex


Power Clean + Hang Squat Clean Below Knee + Split Jerk

B. Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Push Press 95#/65#

10/9 Calorie Bike (after each round of push press)

C. Optional accessory work/skill/strength

Depending on your goals, pick one of the following to work on

3 sets

8/arm Single Arm DB Bench Press w/ Straight Arm Iso Hold

-or-

3 sets

3-5/arm Barbell Turkish Get-Up


*use DB if you can’t quite control a barbell yet, DB will be a closer stimulus than a KB

-or-

3 sets

Handstand Walk/Push-Up Practice

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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