Month: March 2016

Deadlift

Strength:  Deadlift EMOM x 10 mins 3 Deadlifts @70% * 5 mins to find working weight Conditioning:  For Time 5 Rounds of – 10 Weighted Step Ups  2|1.5pd and 10 Handstand Push Ups immediately into, 100 Double Unders, with 3 Handstand Push Ups each time you break * time cap – 15 mins * 1 KB for …
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Choose Your Own Adventure

Muscle Isolation: Dumbbell Chest Press 5 x 8/arm Superset with either (a) 20 KBS or (b) 10 Pec Flyes Conditioning:  13 minute AMRAP either (a) 20 Sit Ups, 20 Air Squats, 200m Run or (b) 15 Calorie Row, 15 KTE, 30 Walking Lunges * Core Development Cash Out

Clean Complex

Strength: Clean Complex – every 75 seconds x 10 Complex = 1 Clean Pull Deadlift + 1 High Hang Clean + 1 Clean Pull Deadlift + 1 Low Hang Clean * 7 mins to find working weight Conditioning: For Time 200m Run 10 Hang Power Cleans  135|95 10 Pull ups 400m Run 10 Hang Power Cleans …
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8 mins of work x 3

Conditioning:  8 min AMRAP, rest 2 mins a) 10 Cal Row and 10 KB Push press (w/OH Hold) rx – 1.5|1pd b) 10 Box Jumps and 10 Elevated Ring Rows rx – 24|20″ box, rings 1″ above finger reach when laying flat c) 200m KB Carry and 20 Evil Wheels rx – 2|1.5pd (one KB …
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Back Squats

Strength: Back Squats 8 reps at 60% 6 reps at 70% 6 reps at 80% 3 reps at 90% 2 reps at 95% Conditioning: EMOM x 12 mins 10 Toes to Bar, then AMRAP Hand Release Push Ups * do the AMRAP with time leftover once 10 TTB complete * score is # of HRPU …
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