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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4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B