2.17.21

A. Strength

E2MOM X 6

1 Hang Power Clean + 1 Power Clean + 2 Push Jerks

B. Conditioning

FOR TIME

400m Run

Into . . .

2 Rounds of DT*

-then-

50 weighted sit-ups (25/15) (DB on chest)

-then-

2 Rounds of DT

Into . . .

400m RUN

*One round of DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)


16 MINUTE CAP

Recent Posts

See All

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

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh