Jun 25, 2019
Strength
Clean Lift Off + Power Clean
- Build to a heavy 2+1
- Drop 10% and every minute on the minute for 5:00
Conditioning
For time:
- 125 Kettlebell Swings (53/35)
Every break perform 10 box jump overs.
0730 Endurance
3 Sets
6 Rounds
- :30 Assault Bike at 80-85 RPM
- :30 Assault Bike at 40-45 RPM
Rest 2:00 between sets.
Jun 24, 2019
Strength
1A) Close Grip Bench Press with a pause on the chest
- build to a heavy set of 2 with no fails
- at that weight do 2 set of 1 rep
1B) Sotts Press with a PVC
- x 3 with a :03 lower x 5 sets
Conditioning
Complete as many rounds as possible in 10:00:
- 200m Run
- 10 Single Arm Dumbbell Shoulder to Overhead (70/50) (5 right, 5 left)
Jun 23, 2019
Strength
1A) Deadlift @ 30X2
1B) Box Jump Over
Conditioning
With a partner, alternating full rounds, complete 4 rounds each:
- 8 Goblet Reverse Lunges (70/53)
- 12/9 Calories
- 8 Goblet Reverse Lunges
0730 Endurance
35:00 at 70-75%
10-20-30-40-50-40-30-20-10-20…
Partner up and switch when you are both done with your calories.
Jun 21, 2019
Conditioning
With a partner, complete for time:
- 200 Calories (alternating every 20)
- 200 Dumbbell Hang Squat Cleans (35/25) (alternating every 10)
- 800m Run together
