9-29-15

STRENGTH – Squat Snatch 1 rep every 30 seconds for 6 min loading is around 50-60% of your 1 RM (If you can’t catch in the bottom Power snatch + 1 OHS)

CONDITIONING 60 Double unders (4:1 singles) 40 Wall Balls 20 Plyo Push-up on Plate (45#/25#) 800m run 20 Plyo Push-up 40 Wall Balls 60 Double Unders (4:1 Singles)

Recent Posts

See All

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