Saturday 2018.01.20
Conditioning
In teams of 3, complete as many rounds as possible in 25:00:
- 100 Calorie Bike or Row (opwaat)
- 30 Squat Snatches (135/95, alternate every 5 reps)
- 15 Synchro Dumbbell Thrusters (35/25)
Friday 2018.01.19
Strength
Every minute on the minute for 10:00:
- Deadlift x 3-5 @ 30X0
Work at no more than 55%.
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 16:00:
- 10 Dumbbell Power Cleans (35/50)
- 20m Forward Crawl
- 10 Dumbbell Push Press (35/50)
- 20m Forward Crawl
Thursday 2018.01.18
Conditioning
Every minute on the minute for 30:00:
- Minute 1: Bike or Row x 15/12 calories
- Minute 2: Kettlebell Swings x 15 (70/53)
- Minute 3: Burpee Box Jump Overs x 8 (24/20)
Wednesday 2018.01.17
Strength
Every minute on the minute for 10:00:
- Front Squat x 2-4 @ 21X1
Work between 50-60%.
Conditioning
Complete as many rounds as possible in 14:00:
- 20/15 Calorie Bike or Row
- 35 Wall Balls (20/14)
- 15 Toes to Bar
Tuesday 2018.01.16
Strength
Every :30 for 15 rounds (7:30)
Performance:
- Snatch x 1 @ 65-75%
Fitness:
- Slow Snatch Pull + High Hang Snatch
Conditioning
Complete as many rounds as possible in 18:00:
- 750m Row or 2km Bike
- 35 Double Unders
- 15 Hang Power Snatch (55/75)