Month: July 2016

The Chief

Strength: 10 mins to find heaviest 3 Rep Front Squat from the ground * must full clean first rep Conditioning: “The Chief” 5 Rounds 3 minute AMRAP 3 Power Cleans  135|95 6 Push-ups 9 Squats * rest 1 minute between 3 min AMRAPs * record total # of reps per round

Saturday Fitness!

EJERCISCIOS DEL SABADO 2 Partner WOD 13 min AMRAP 20 Deadlifts 275|155 40 Toes to Bar 40 Unbroken Double Unders (each) 13 min AMRAP 15 Tire Flips 15 Tire Jumps (in and out) 200m KB Carry  2|1.5pd * rest 3 mins between AMRAPs * can break up workout however you want * must run together

Overhead Squats then all the Push Presses

Strength:  Overhead Squat 3-3-3-3-3 Conditioning: For Time 100 Push Presses  95|65 * 1 rope climb each break immediately into: 800m run 30 Snatches * time cap 18 mins

Choose Your Own Adventure

Strength:  Bent Over DB Row 8-8-8-8-8/arm Superset with either (a) 5 Bench Press or (b) 15 Band Pull Aparts Conditioning:  E2MOM x 6 rounds choose either (a) 10 KBS, 15 Slam Balls, 10 Walking Lunges, Max Reps Sit Ups or (b) Clean Complex 2 Clean Pull Deadlifts, 2 Low Hang Power Cleans, 2 High Hang Cleans, 2 Jerks * …
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Snatches, Back Squats, and Push Ups

Strength: Snatch 1 Rep Every 45secs x 15 * 5 mins to find working weight goal: 65-75% of 1RM Conditioning: 5 Rounds For Time 10 Back Squats  185|125 20 Ring Push Ups * no use of rack permitted


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