Saturday, June 29, 2019 Strength 3 Rounds 10-8-6 Seated Barbell Press 15-12-9 Kettlebell Bent-over Row (Per Arm) Rest at least 1.5 minutes between rounds Conditioning 100 Double-unders 80 Wall Balls (20/14) 60 Toes-to-Bar 40 3′ Burpee Broad Jumps 20 Alternating Hang Kettlebell Snatches (53/35)
Week 2 of 8: Wednesday Weightlifting Part 1 Clean Work up to a heavy clean for the day. Part 2 Complex of: Power Snatch, Power Position Squat Snatch, Overhead Squat Work up to a heavy complex for the day. Gymnastics 15 Bar Muscle-ups 200′ Handstand Walk 15 Bar Muscle-ups 7-minute Time Cap Strength 3 Rounds … Read more
Friday, June 28, 2019 Strength Conditioning Not For Time 10 Hang Cleans (155/110) 15 Box Jumps (24/20) 20 Alternating Front Rack Lunges (155/110) 15 Box Jumps (24/20) 10 Hang Cleans (155/110) Conditioning 1000 Meter Row 800 Meter Run 800 Meter Row 800 Meter Run 600 Meter Row 800 Meter Run Perceived Effort Pace on the … Read more
Week 2 of 8: Friday Strength Back Squat 3 x 8 Reps @ 70% of Monday’s 2-rep Max Good Morning 2 Sets of 15 Strength Conditioning Not For Time 10 Hang Cleans (155/110) 15 Box Jumps (24/20) 20 Alternating Front Rack Lunges (155/110) 15 Box Jumps (24/20) 10 Hang Cleans (155/110) Conditioning 1000 Meter Row … Read more
Wednesday, June 26, 2019 Strength Conditioning 4 Rounds Not For Time 2 Complexes of 1 Hang Snatch, 1 Full Snatch, 1 Overhead Squat 15 Toes-to-Bar 8-minute Time Cap Strength Conditioning 3 Rounds Not For Time 12-10-8 Close-Grip Barbell Bench Press 8-6-4 Legless Rope Climbs Rest At Least 1.5 Minutes Between Rounds Conditioning 11-minute AMRAP 20 … Read more
Week 2 of 8: Wednesday Strength Conditioning 4 Rounds Not For Time 2 Complexes of 1 Hang Snatch, 1 Full Snatch, 1 Overhead Squat 15 Toes-to-Bar 8-minute Time Cap Conditioning 50 Wall Balls (20/14) 25 Ring Muscle-ups 50 Wall Balls (20/14) 9-minute Time Cap Strength Conditioning 3 Rounds Not For Time 12-10-8 Close-Grip Barbell Bench … Read more