April 24, 2019

Strength & Skill A – 3 x 15 Side Plank Hip Thrusts (each side) – rest :60 B – 3 x 15 Back Extensions – rest :60 Conditioning 5 Rounds of: :60 Ball Slams (20/14) :60 Alternating DB Snatches (50/35) :60 Double unders :60 Row (for calories) :60...

April 23, 2019

Strength & Skill 1A – 5 x 5 Push Press (try to add weight from last week) – rest 2:00 1B – 5 x 5 Strict Pull Ups (add weight if necessary) – rest 2:00 Conditioning 9:00 AMRAP of: 7 HSPU 10 Dual DB Deadlift (50/35) 100’ DB Farmer Carry (25’...

April 22, 2019

Warm-up Clean Specific, with Bar: 2 Sets of 3 Muscle Cleans + 3 Tall Cleans (Build) BBG 4 sets of: 1 Clean Pull + 1 Full Clean + 1 Clean from below the knee – rest 2:00 Conditioning 16:00 Alternating EMOM of: A – 6 Dual KB Power Cleans B – 12 Alternating...

April 20, 2019

Strength & Skill 1A – 5 x 5 Bench Press – rest :90 1B – 5 x 5 Bent Over Supinated Barbell Row – rest :90 2 – 1 x 50 Banded Bicep Curls Conditioning 4 rounds for time with a partner of: 20 Cal Row (10 each) 4 Rope Climbs (2 each) 16 Devil Press...

April 19, 2019

BBG 4 Sets of: 1 Snatch Pull + 1 Full Snatch + 1 Snatch from below the knee – rest 2:00 Conditioning 11:00 AMRAP of: 11 T2B 11 OHS (95/65) 11 Bar Facing Burpees