11.5.20

A. Strength

Back Squat @ 32X1 Tempo

5,4,4,3

rest 2-3 minutes between sets

(strict tempo – build slightly from last week’s loads)

For those who struggle honoring the tempo a suggestion would be to download a metronome app to do the counting for you.

*record heaviest lift to score

B. Olympic lifting

In 12 minutes build to a tough load in the following complex

Clean Pull + Power Clean + Hang Power Clean + Power Jerk

*record heaviest lift to score

C. Conditioning

In teams of two, one working at a time, except for buy-in, do that together

16 minute AMRAP

Buy-in with 1.5 mile Bike or 800m Run

16 Sumo Deadlift High-Pulls 75#/55#

16 Medball Sit-ups 20#/14#

16 Snatches 75#/55#

*coaches challenge 95#/65#

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row