May 22, 2019

Strength & Skill 12:00 Alternating EMOM of: A – :45 Plank / FLR B – 12 Back Extensions * 6 Low Plank Touches / side Conditioning 18:00 AMRAP of: 40 Double unders 400m Run 14 HSPU

May 21, 2019

Strength & Skill A – 4 x 8 Alternating DB Bench Press – rest :90 B – 4 x 10 Dual KB Bent Over Row – rest :90 C – 4 x 10 Strict T2B – rest: 90 Conditioning 11:00 AMRAP of: 18 Calorie Row 9 HR Push ups 3 Rope...

May 20, 2019

Warm-up Clean Specific, with Bar: 2 x 3 Muscle Cleans + 3 Front Squats + 3 Press BBG 5 x 1 Clean & Jerk Conditioning For time: 800m Run 15-12-9-6-3 of: Wall Balls (20/14) Russian KDS (70/55) 800m...

May 18, 2019

Strength & Skill 1 – 7 x 2 Push Press (build from last week) – rest :90 2A – 3 x 20 Hollow Rocks – rest :20 2B – 3 x 20 Russian Twists – rest :20 2C – 3 x :45 Plank – rest :60 Conditioning Complete the following with a...

May 17, 2019

Warm-up Snatch Specific with bar: 3 x 3 Tall Snatches + 3 OHS BBG 5 sets of: 1 Full Snatch + 1 Hang Full Snatch – rest 2:00 (Build to around 80%) Warm-up for Conditioning: 2 x 5 kip swings + 5 ring rows + 5 ring dips – rest :60 Conditioning For time: 15 Snatches...

May 15, 2019

Strength & Skill 12:00 Alternating EMOM of: A – 12 GHD Sit Ups B – 12 One Legged Glute Bridges (6R / 6L) Conditioning 20:00 AMRAP of: 400m Run 15 T2B 500m Row 2 Rope Climbs 100’ Pinch Grip Farmer...