Monday, December 11, 2017

  • 34
  • 10

Strength

1) HBBS
Every 2 minutes for 10 minutes 4 reps @65% of 3RM

2A) Half-kneeling landmine press
3x8L/R

2B) L-sit from ground support
3x:30 seconds

Conditioning

AMRAP6
15 WB (20/14)
12 burpees
9 TTB
Rest 4 minutes and repeat



Friday, December 8, 2017

  • 36
  • 13

Strength

Every 3 minutes for 12 minutes
6 touch and go squat cleans

Add 3-5% from last week

Conditioning

6 rounds
15 TTB
35 DU

Midline

3 rounds
:45 second tall-kneeling double KB front rack hold
15L/R side arches


Thursday, December 7, 2017

  • 5
  • 5

OPEN GYM


Conditioning

Bike/Row
5 Rounds
3 minutes at easy pace
:90 seconds at moderate pace
:30 seconds at hard pace
Rest/Walk :90 seconds between rounds


Wednesday, December 6, 2017

  • 46
  • 15

Strength

0-15 minutes
EMOM12
1st: 3 FS @ 80% of 2RM (complete first rep with 3 second pause in bottom)
2nd: 120' ft. waiter+farmers carry (during carry, one arm will be overhead and the other at side. Switch arms after 60 ft.)
3rd: rest

Conditioning

15-39 minutes
Every 8 minutes for 24 minutes (3 sets)
40 cal row
30 single-arm DB push press (15L/R, 50/35)
20 box jump over (30/24)

Midline

4 rounds
15 banded dead bugs
:30 seconds L/R half-kneeling banded twist holds


Tuesday, December 5, 2017

  • 37
  • 21

Strength

1) Snatch
Every :90 seconds for 7 rounds
3 position snatch (hip-below knee-floor)
Start at 65% and add weight as necessary. No misses.

2) 50 strict CTB w/ band
Goal is to complete all 50 w /out dropping
Choose band accordingly
5 minute time cap

Conditioning

Every 3 minutes for 18 minutes (6 sets)
0-1: 5 hang power clean + 5 shoulder to overhead (55% of 1RM clean)
1-3: 200m run + 10 burpees