Saturday, June 23rd 2018 1. Conditioning Teams of 3 800 Meter Run* 6 Pull-ups 20 Squat Cleans (135/95) (95/65) 800 Meter Run* 9 Pull-ups 35 Squat Cleans (135/95) (95/65) 800 Meter Run* 12 Pull-ups 50 Squat Cleans (135/95) (95/65) *1000m row if raining OLY Class @ 11pm 1. Power Snatch: 3,2,2,1,1. Keep it relatively light […]
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Friday, June 22nd 2018 1. Conditioning AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 DU/120 SU 2. Snatch On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Snatches + 3 Overhead Squats Minute 2 – Rest Minute 3 – 5 Squat Snatches Minute 4 – Rest (Rounds 1-4): 50-55-60-65%
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Thursday, June 21st 2018 1. “Mary” AMRAP x 20 5 HSPU (HRPU) 10 Pistols (Air Squats) 15 Pull-ups OLY Class @ 7pm 1. Tall Jerk + Push Press in Split Position: 3(3+3). 2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight
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Wednesday, June 20th 2018 1. “Grace” For Time: 30 Clean and Jerks (135/95) (95/65) 2. Midline Conditioning Alternating EMOM x 16: Odd Minutes – 10 Burpee Box Jump Overs (24/20) Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30
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Tuesday, June 19th 2018 1. OHS A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% D. 1RM 2. Conditioning AMRAP 12: 6 Handstand Push-ups 9 Deadlifts (225/155) 30 DU/60 SU OLY Class @ 7pm 1. Muscle Snatch + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4 2. Snatch Balance: EMOM for 10 min perform
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Monday, June 18th 2018 1. “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swing (70/53) (53/35) 12 Pull-Ups 2. Core Uber Abs
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Saturday, June 16th 2018 1. Conditioning 30 RFT 5 Wallballs (20/14) 3 HSPU 1 Power Clean (225/155) (185/115) OLY Class @ 11am *Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%! 1. Snatch: Work up to a heavy single for the day 2. Clean and
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Friday, June 15th 2018 1. Conditioning 5 Rounds For Time: 10 Alternating Dumbbell Power Snatches (50/35) 40 DU/80 SU 20 T2B 40 DU/80 SU
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Thursday, June 14th 2018 1. Deadlift A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% <— D. 1RM 2. Conditioning 21-18-15-12-9: Box Jump Overs (24/20) Sumo Deadlift High Pull (95/65) (75/55) Push Press (95/65) (75/55) OLY Class @ 7pm 1. Snatch Balance: 3,3,3,2,2,2,1,1,1 2. Pause Tempo Clean + Jerk: (2+1) x 3 *pause 1” off
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