August 21, 2019

Strength & Skill 1 – 3 x 4 Wall Walks – rest :60 2 – 3 x 4 Negative HSPU – rest :60 3 – Every :90 for 5 sets of: 8 Cal Row 8 HSPU (add deficit if too easy) Conditioning 15:00 AMRAP of: 500m Row 10 Dual DB Box Step Overs (35/20) 10 Dual DB...

August 20, 2019

Strength & Skill 12:00 Alternating EMOM of: A – 8 Devil Press (35/20) B – 5 Burpee C2B Conditioning 4 rounds for time of: 60 Double unders 16 KBS (70/55) 200’ Dual KB Farmer Carry (70/55)

August 19, 2019

BBG Every :90 for 6 Sets: 4 T&G Power Snatches + 4 OH Lunges Try to build every set Conditioning 5 Sets of: 200’ Shuttle Run (50’ Sections) 10 T2B 10 OHS (115/75) Rest :60 between sets

August 17, 2019

Warm Up w/ glute bridges Strength & Skill A – 4 x 10 Good Mornings – rest :90 B – 4 x 10 Reverse Hypers – rest :90 Conditioning 12:00 AMRAP w/ partner of: 20 Deadlifts (225/155) 200m Run (together) 4 Rope Climbs *switch as...

August 16, 2019

1: For time: 1k Row buy-in 4 Sets of: 14 Alternating DB Snatches (50/30) 100’ OH DB Carry (Switch arm every round) 500m Row buy-out 2: A – 3 x 10 Plate OH Sit ups – rest :60 B – 3 x ME Banded Tricep Push Downs – rest :60 C – 3 x 15 BB Curl – rest...