Friday, December 19

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1) Back Squat warmup 75%x5 85%x3 95%xAMRAP EMOM: 18 Odd - 10 calorie row Even - 8 Burpees … [Read more...]

Thursday, December 18

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Strength: Pause Split Jerks, 5x2 rising Conditioning: 7-6-5-4-3-2-1 Split Jerk (135/95) 1-2-3-4-5-6-7 Pull Ups … [Read more...]

Wednesday, December 17

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Strength: Pull Up/MU Progression Conditioning: AMRAP:  2 minutes Wall Balls (20/14) *Rest 1 minute AMRAP: 8 10 OHS (75/55) 30 Lateral Bar Hops *Rest 1 minute AMRAP:  2 minutes Wall Balls (20/14) *Scores for each AMRAP will be recorded … [Read more...]

Tuesday, December 16

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Strength: Deadlift warmup 75%x5 85%x3 95%xAMRAP Conditioning: A) EMOM: 10 minutesOdd - 5 Hang Power Cleans (95/65)Even - 15 Russian Twists (20/14) B)EMOM: 10 minutes Odd - 3 Hang Power Cleans Even - 10 Russian Twists … [Read more...]

Monday, December 15

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Strength: Press: Warmup 75%x5 85%x3 95%xAMRAP   Conditioning: A) On a running clock 20 minutes to complete 2 rounds 30 Air Squats 150m Row 30 Burpees 150m Row 30 Jumping Lunges 150m Row 30 Push Ups 150m Row In remaining time, complete AMRAP C&J (95/65) B) On a … [Read more...]

Friday, December 12

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Strength: Deadlift: Warm up, 80%x3, 85%x3, 90%xAMRAP Conditioning: AMRAP: 15 15 Deadlifts (135/95) 10 Front Squats (135/95) 5 Push Press (135/95)     … [Read more...]

Thursday, December 11

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Strength: 1) Hang Muscle Cleans, 5x3 rising 2)Hang Power Cleans, 5x3 rising   Conditioning: AMRAP: 12 20 Hang Power Cleans (75/55) 30 Lateral Bar Hops   Varsity Club Strength Clusters 6x3 Conditioning For Time 10 Burpees20 Pistols30 Double Unders20 … [Read more...]

Wednesday, December 10

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Strength: 1) 2 Position Power Snatch (below knee, hang), 5 sets rising 2) 1 BTN Push Press + 1 OHS, 5 sets rising 3) Pull Up Progression/Kipping Work   Conditioning: 2RFT 10 Jumping Squats 15 Push Ups 10 KBS (53/35) *Rest 1 minute between rounds … [Read more...]

Tuesday, December 9

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Strength: Press Warm up 80%x3 85%x3 90% AMRAP Conditioning: 21-15-9 Hang Power Cleans (95/65) Box Step Ups (24/20) Then: 21-15-9 DU's Sit Ups Then: 21-15-9 Hang Power Snatches (45/35) Jumping Lunges … [Read more...]

Monday, December 8

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Strength: Back Squat: Warm up, 80% x 3, 85% x 3, 90% x AMRAP Conditioning: For time: 500m Row Then: 4 Rounds 20 Thrusters (45/35) 15 TTB   Varsity Club Strength: Pause Tempo Front Squats 5x60% 5x65% 5x70%   Conditioning: 21-15-9DipsHSPUs6x1:00 … [Read more...]