September 16, 2019

BBG Every :90 for 6 Sets: 3 Full Snatches + 2 Snatch Balances Conditioning 6:00 AMRAP of: 6 Hang Power Snatches (135/95) 6 T2B Rest 2:00 then: 6:00 AMRAP of: 12 Hang Power Snatches (95/65) 12 T2B

September 14, 2019

Warm Up w/ glute bridges Strength & Skill A – 4 x 8 Each Leg KB Goblet Bulgarian Split Squats – rest :90 B – 4 x 10 Single Leg KB RDL – rest :90 Conditioning 4 rounds for time with a partner of: 6 Partner Deadlifts (355/250) 16 Synchro Bar Facing...

September 13, 2019

Part 1: 4 rounds for time of: 18 Cal Row 18 Box Jumps (24/20) 18 Dual KB Deadlift (70/55) Part 2: A – 3 x 15 GHD Sit Ups – rest :60 B – 3 x 20 Banded Tricep Pushdown – rest :60 C – 3 x 20 DB Alt Bicep Curl – rest...

September 11, 2019

Strength & Skill 1 – 3 x 5 Single Arm Ring Rows – rest :60 2 – 3 x 5 Kip Swings (w/ab mat between feet) – rest :60 3 – 5:00 EMOM of: 5 strict pull ups + :10 dead hang Conditioning “Cindy” – 20:00 AMRAP of: 5 Pull ups 10 Push ups 15 Air...

September 10, 2019

Strength & Skill 12:00 Alternating EMOM of: A – 12 Alternating DB Snatches B – 200m Run (scale the distance of the run if necessary) Conditioning 4 rounds for time of: 8 DB Box Step Overs (1 DB) 16 DB OH Walking...

September 9, 2019

BBG Every :90 for 6 Sets: 3 Power Cleans + 2 Jerks Conditioning 21-15-9 of: Bar Facing Burpees Thrusters (95/65) *Beginning before set of 21, complete 50 dubs before each set* *50-21-21-50-15-15-50-9-9*