Friday 2019.02.01
Strength
Back Squat
- 3 x 8-10 @ 10X1
Aim to finish a little heavier than last week.
Conditioning
12 Rounds for time
- 5 Toes to Bar
- 5 Overhead Squats (95/65)
Thursday 2019.01.31
Gymnastics
3 Rounds
- 10 V Ups + 10 Hollow Rocks + :15 Hollow Hold
Conditioning
4 Rounds
In 3:00
- 30/21 Calories
- 15 Box Jump Overs
- Max Dumbbell Hang Clean and Jerks (50/35)
Rest 3:00
*Alternate arms every 5 reps on the hang clean and jerks, like the Open.
Wednesday 2019.01.30
Conditioning
Every 2:00 for 5 rounds
- First 2:00: 500/400m Row @ 2k pace
- Second 2:00: 10 Dumbbell Box Step Overs (50/35)
- Third 2:00: 20 Burpees
Tuesday 2019.01.29
Strength
1A) Deadlift
- 4 x 5-7 @ 20X0
1B) Continuous Vertical Jumps
- 4 x 4
Move immediately from 1A to 1B. Rest as needed between sets.
Conditioning
4 Rounds
In 2:00:
- 60 Double Unders
- 10 Hang Power Cleans (135/95)
- Max Calories in remaining time
Rest 2:00 between rounds
Monday 2019.01.28
Strength/Skill
2 Rounds
- :30 of Thrusters @ 10X2
Rest 1:00
After 2 rounds, drop 10-20lbs and do 2 rounds of:
- :30 of Thrusters @ 10X1
Rest 1:00
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 16:00:
- 10 Pull Ups
- 10m Seesaw Lunge right (35/25)
- 10 Burpees over the Dumbbells
- 10m Seesaw Lunge left