Jun 7, 2017
Strength
Deadlift
Conditioning
With a partner, complete as many rounds and reps as possible in 16:00:
- Partner 1: Run 300m
- Partner 2: AMRAP
- 10 Dumbbell Push Press (35/25)
- 10 Dumbbell Front Rack Walking Lunges
- 10 Dumbbell Power Cleans
The runner is the pace setter. While partner 1 runs, partner 2 completes as many reps as possible. Once the runner comes back, partner 2 goes out for the run and partner 1 begins the amrap. You will always pick up the amrap where your partner left off.
Jun 5, 2017
Strength
Back Squat
Performance:
The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 7 reps have no tempo restriction.
- 2 x 8 @ your 8 rep max weight just established
These sets have no tempo restriction.
Fitness:
The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 5-7 reps have a 30X1 tempo.
Conditioning
3 Sets, for max reps:
- 1:00 of Rowing or Assault Bike
- 1:00 of Wall Balls (20/14)
- 1:00 of Burpees
- 1:00 Rest
Jun 4, 2017
Strength
In 15:00, build to a heavy of the following complex:
- Snatch Deadlift + Snatch Pull from above the knee + Hang Power Snatch + Overhead Squat
Conditioning
Complete as many rounds as possible in 20:00:
- 16 Kettlebell Snatch (53/35) (8R/8L)
- 8 Strict Pull Ups
- 10 Goblet Hold Alternating Reverse Lunges (53/35)
Jun 3, 2017
*Weightlifting Class at 0845 is canceled today*
Teams of 3, as many round as possible in in 25 minutes, one person working at a time (except run):
- 600m Sandbag Carry (60/40, all 3 partners run, switch of bag as needed)
- 60 Toes to Bar
- 60 Overhead Squats (135/95)(95/65)(75/45)
- 60 Burpees
