Thursday, February 25th 2016 1. Conditioning AMRAP 12 of: 50 DU 20 KBS 7 Jerks (185/135) 2. Strength Conditioning EMOMx12: Minute 1: 7 Power Cleans, 155/105 Minute 2: 15 TTB Minute 3: 7 Front Squats, 155/105 Minute 4: 15 TTB …continue for 3 rounds
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Wednesday, February 24th 2016 1. “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row/Bike for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement Score is the total reps completed during all 32 intervals.
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Tuesday, February 23rd 2016 1. Conditioning 7 RFT: 7 Box Jumps, 30/24″ 5x Sprint Down and Back 7 KBS 5x Sprint Down and Back Rest 2 minutes between rounds
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Monday, February 22nd 2016 1. Conditioning AMRAP 12 of: 30 Calorie Row/Bike or 15 Burpees 15 OHS 115/80 2. Skills EMOMx10 Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.
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Saturday, February 20th 2016 1. Conditioning “TEAM OPEN TEST” – w/out Muscle-Ups Teams of 2 complete AMRAP 20 of: 100 WB 100 DU 80 Box Jumps, 24/20 80 TTB 60 C2B 60 Burpees 40 Cleans, 145/115 40 Jerks 20 Snatch 2. Squats A. 3-Rep Heavy Front Squat B. 10-Rep Heavy Back Squat 3. Burner 5
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Friday, February 19th 2016 1. Conditioning AMRAP 15: 21 WB (20/14) 15 Cal Row 9 Deadlifts (225/155)
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Thursday, February 18th 2016 NO 6AM CLASS!!!! 1. Conditioning 15-12-9: Thruster (115/80) CTB PU Immediately into… 15-12-9: Burpee BJ (24/20) Squat Clean (115/80) 2. Clean and Jerk EMOMx12: 2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.
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Wednesday, February 17th 2016 1. Clean 7×1 Squat Clean at 90% 2. Squat 5RM Back Squat, Climbing 3. Strength & Conditioning EMOMx15 5 Rounds of: Min 1: 7 Back Squat from a rack (70% of 5RM) Min 2: 20 AbMat Situps Min 3: Shuttle Sprint (4x out and back)
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Tuesday, February 16th 2016 NO 6AM CLASS!!! 1. Squat 10RM Front Squat 3RM Front Squat 2. Conditioning 75 Wall Balls, 20/14 60 Box Jumps, 24/20 45 C2B Pull ups 30 Cleans, 135/95 15 Muscle ups 3. Skills EMOMx14: Odd: 3 Squat Snatches, climbing Even: 12 unbroken TTB
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