Strength
Shoulder Press [Video]
Every 2 minutes, complete 5-4-3-2-1-1-1 reps.
Build as you go.
Conditioning
For Time:
50 Power Snatch (#95/65)
40 Toes to Bar
* Every minute complete 5 Box Jump Overs.
Thursday, October 1, 2020
Wednesday, September 30, 2020
Strength
Back Squat [Video]
Every 2 minutes, complete 5-4-3-2-1-1-1 reps.
Build as you go.
Conditioning
4 Rounds Of:
AMRAP in 2 Minutes:
• 8 Air Squats
• 4 Push-ups
• 1 Power Clean (#155/105 Rx; #185/125 Rx+)
Rest 1 minute in between rounds.
Tuesday, September 29, 2020
A)
EMOM for 8 Minutes:
• Minute 1: 6 Strict Pull-ups with a 3-Second Descent
• Minute 2: 35 Double Unders or 70 Single Unders
B)
For Time:
750/650m Row
Rest 2 Minutes
750/650m Ski
Rest 2 Minutes
750/650m Row
Score each segment separately.
C) [Video]
2 Rounds of 40 Seconds On / 20 Seconds Off:
• Plank with Alternating Hip Dips
• Flutter Kicks with a Reach
• Bicycle with a V-up Tuck
• Russian Twist with Feet Elevated
Monday, September 28, 2020
Strength
Deadlift [Video]
Every 2 minutes, complete 5-4-3-2-1-1-1 reps.
Build as you go.
Conditioning
Every 3 minutes for 12 minutes:
15 Box Jumps (24”/20”)
10 Thrusters (#95/65)
5 Lateral Barbell Burpees
With any time remaining: AMRAP Bike Calories
Sunday, September 27, 2020
Saturday, September 26, 2020
Friday, September 25, 2020
Thursday, September 24, 2020
Wednesday, September 23, 2020
Strength
Front Squat [Video]
Every 2 minutes, complete 4-4-3-3-2-2 reps.
Conditioning
For Time:
50 Power Snatch (#95/65)
EMOM 15 Air Squats, starting at 0:00.