March 18, 2019

Strength & Skill 10:00 EMOM of: 5 Thrusters (115/75) + 5 Box Jumps Conditioning 16:00 AMRAP of: 3 laps inside of gym 100′ Farmer Carry (70/55) 5 Wall Walks 50 Double unders

March 16, 2019

Strength & Skill A – 3 x 4 Hang Power Cleans – rest :90 B – 3 x :40 Sorenson Hold – rest :90 Conditioning With a partner, 10:00 AMRAP of: 15 Wall Balls 5 Hang Power Cleans (135/95) 100’ Shuttle Run (50’ sections) Done relay style Rest 2:00 then...

March 13, 2019

Strength/Skill A – 3 x 5 Snatch Balances – rest :90 B – 3 x :40 FLR on rings – rest :90 Conditioning 4 sets of: 500m Row 12 Back extensions @80%

March 12, 2019

Strength & Skill A – 3 x 8 Ring Rows – rest :15 B – 3 x 8 Deadlifts – rest :15 C – 3 x 8 Devil Press – rest 3:00 Conditioning 4 sets of: 11 C2B Pull ups 11 Dual DB Hang Cleans (50/35) 30 Double unders Rest...

March 11, 2019

Strength & Skill 7:00 EMOM of: 4 T&G Power Cleans + 4 Push Jerks Conditioning 14:00 AMRAP of: 14 Calorie Row 14 G2OH (135/95) 14 Bar Facing Burpees

March 6, 2019

Strength/Skill A – 3 x 10 Close Grip Bench Press – rest :90 B – 3 x 100’ (each arm) OH KB carry – rest :90 Conditioning For time: 3 x 1250m row @ easy pace – rest 2:00