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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6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP