Month: June 2016


Strength:  Jerk – Push or Split 6×2 AHAP, no failures * try to make them touch and go * 5 mins to find working weight Conditioning:  [5 Mins of work: 1 min rest] x 3 60 Double Unders 15 Handstand Push Ups AMRAP Squat Cleans  185|125 * score is # of Squat Cleans

Choose Your Own Adventure

Strength: DB Bench Press 7-7-7-7-7 Superset with either (a) 2 TGU per arm or (b) 10 bicep curls per arm Conditioning: 12 min AMRAP either (a) 300m Row, 15 V-Ups, 20 KBS or (b) 1 Power Snatch, 1 Hang Power, Snatch, 1 OHS, 2 Power Snatches, 2 HP Snatch, 1 OHS, continue along this pattern (3/3/1, 4/4/1, 5/5/1, etc) …
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Back Squats

Strength: Back Squats 6×3 at 85% 5 mins to find working weight Conditioning: For Time 200m Run, 10 Pull Ups, 20ft Handstand Walk, 400m Run, 20 Pull Ups, 40ft Handstand Walk, 800m Run, 30 Pull Ups, 60ft Handstand Walk * sub for Hand Stand Walk – 1 wall walk per 10ft

Fight Gone – Not Really

Conditioning: 3 Rounds 1 minute per station : 10 seconds to transition Toes to Bar KB Sumo Deadlift High Pull 2|15.pd Box Jump Overs 24|20″ Strict Press 75|35 Cal Row/Bike

Snatch Complex

Strength/Skill: Snatch Complex E2MOM x 18 mins 2 Snatch High Pulls + 1 Snatch + 1 Snatch Balance Conditioning: 12 min AMRAP 10 OHS  95|65 15 Ring Push Ups Buy-in: 30 Burpee Muscle Ups ** Remember that everything is scale-able and that your coaches can make modifications for you if a movement/exercise seems to be outside of …
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