Sep 10, 2019
Strength
1a) Pendlay Row
1b) Arch Hold
1c) Hollow Hold
Conditioning
With a partner, alternating every :30, complete as many rounds as possible 20:00:
then 20 rounds of:
- 10 Box Jump Overs
- 10 Pull Ups
Sep 9, 2019
Strength
Every minute on the minute for 7:00:
- 2-5 Wall Facing Handstand Push Ups
or
- 5-7 Box Handstand Push Ups
or
Conditioning
Complete as many rounds as possible in 15:00:
- 15 Kettlebell Swings (70/53)
- 2 Wall Walks
- 50 Double Unders
Sep 8, 2019
Strength
Slow clean pull + clean from position 1
- build to a heavy 2+1
- drop 15% and every minute on the minute for 5:00:
Conditioning
With a running clock
At 0:00, every minute on the minute for 4:00:
At 5:00, every minute on the minute for 4:00:
At 10:00, every minute on the minute for 4:00:
Sep 6, 2019
Conditioning
In a team of 3, complete:
- 12 x 400m Run (relay style)
and
complete 12 rounds of:
- 25 Wall Balls
- 10 Clean and jerks (75/115)
One person is always running 400m. At the same time, the other two team mates are working on the 12 rounds with only one person working at a time.
If you finish the 12 rounds before you finish the runs, just continue the relay runs until all twelve 400s are complete. If you finish the run first, just continue working one person at a time until you finish the 12 rounds.