Thursday 6.21.2018

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1. "John Deere"
For Time:
21-15-9 (W: 15-12-9)
Row Calories
Schwinn Bike Calories (AB 15-12-9/9-7-5)
200 Meter Farmers Carry (53/35)
21-15-9 (W: 15-12-9)
Row Calories
Schwinn Bike Calories (AB 15-12-9/9-7-5)
200 Meter Farmers Carry (53/35)
21-15-9 (W: 15-12-9)
Row Calories
Schwinn Bike Calories (AB 15-12-9/9-7-5)

Tuesday 6.19.2018

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1. Kelen Helly"
For Time:
1 Round Kelly
2 Round Helen
1 Round Kelly

TRANSLATION
400m Run
30 Box Jumps
30 Wall Balls (20/14, 10', 9')
400m Run
21 KB Swings(53/35)
12 Pull Ups
400m Run
21 KB Swings (53/35)
12 Pull Ups
400m Run

30 Box Jumps
30 Wall Balls (20/14, 10', 9')

2. Front Squats

5 @ 75%
1 @ 80%
5 @ 75%
1 @ 85%
5 @ 75%
1 @ 90%

3. Gymnastic Conditioning
Bar Muscle Ups
4 Rounds Not For Time:
1:30 Cardio (bike/row/ski)
30% Estimated Max Set

Friday 6.15.2018

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1. Front Squat
Build to a heavy set of 3

2. "Crows Nest"
AMRAP 5
15-12-9
KB Swing (70/53)
Front Squat (135/95)
Cal Row
Rest 5:00
AMRAP 5
15-12-9
KB Swing (70/53)
Front Squat (115/85)
Cal Row

3. Squat Clean Complex
Every 2:00 x 6 Rounds
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Front Squat
Build from last week

 

Wednesday 6.13.2018

 <3

<3

1. Sumo Deadlift
Build to a heavy triple

2. "Floor It"
On the 4:00 x 4 Rounds
100' Walking Lunge
15 Deadlifts (185/135)
15/10 Cal AB

3. Body Armor
3 Sets:
Max Reps Bench Press (Bodyweight)
Max Reps Push Ups
No rest between Bench and Push Ups, Rest as needed between rounds

Monday 6.11.2018

 The "Summer of Sports" is upon us

The "Summer of Sports" is upon us

1. Squat Clean Thruster
EMOM 10
1 Squat Clean Thruster (Climbing)

2. "Chalant"
For Time:
21 Lateral Burpees
21 Power Cleans (135/95)
15 Lateral Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Burpees
9 Thrusters (135/95)

Friday 6.8.2018

 Reunited and it feels so good!&nbsp;

Reunited and it feels so good! 

1. "Bumpy Ride"
Teams of 3*
AMRAP 25
9/6 Cal AB
6 Burpees over sandbag
100 m Sandbag sprint
*Alternate every round

2. Clean Complex
On the 2:00 x 6
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Front Squat

3. Gymnastics/Tempo Squat
EMOM 12
M1: Tempo Front Squat (5 second descent, no pause)
M2: 5 Deficit Kipping HSPU

Wednesday 6.6.2018

 When your coach catches you doing math...in your shirt about doing math&nbsp;

When your coach catches you doing math...in your shirt about doing math 

1. Push Press
12:00 to build to a heavy set of 5

2. "Speed Boat"
30/21 Cal Row
25 Wall Balls (20/14)
20 DB Hang Clean and Jerks (50/35)

3. Body Armor
Not for time"
100 Banded Tricep Push Downs
100 Banded Pull Aparts
50 Banded Tricep Push Downs
50 Banded Pull Aparts

Tuesday 6.5.2018

 Learning!

Learning!

1. "Jelly Belly"
For Time:
50-40-30-20-10 Abmat Sit Ups
21-15-9-6-3 Assault Bike
10-8-6-4-2 Deadlift (275/185)

2. Deadlift
On the 2:00
5 @ 80%
1 @ 86%
5 @ 83%
1 @ 89%
5 @ 86%
1 @ 92%
(Should build upon last week's weight)

3. Midline
Accrue 2:00 in L-sit
*every break, complete 15 empty bar good mornings

Monday 6.4.2018

 Practically like rowing on the water!&nbsp;

Practically like rowing on the water! 

1. "Cindy Got Jacked"
For Time:
5 Rounds of Cindy
30 OH Squats (135/95)
1000m Row

2. Back Squat
8 sets of 4
Sets 1-4 @ 78%
Sets 5-8 @ 82%

3. Snatch
On a running clock
EMOM 7: 1 OH Squat
EMOM 7: 2 Snatch Balance
Rest 3:00
EMOM 7: 2 Hang Squat Snatch (Climbing)

Wednesday 5.30.2018

 When coach says mandatory cash out!&nbsp;

When coach says mandatory cash out! 

1. "Double Decker"
AMRAP 15
15 Power Snatch (75/55)
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders

2. Gymnastic Conditioning
AMRAP 1:30
21/15 Cal AB
Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30
18/12 Cal AB
Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30
15/10 Cal AB
Max Ring Muscle Ups
Rest 1:00
AMRAP 3:00
Strict HSPU

Wednesday 5.23.2018

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1. "Snake Bite"
Choose 1:

A. 21-15-9
Squat Snatch (95/65)
C2B Pull Ups

B. 15-12-9
Power Snatch (95/65)
OH Squat
Pull Up

C. 15-12-9
Power Snatch (75/55)
OH Squat
Pull Up

2. Skills
EMOM 10
Odd: 18/14 Cal Row
Even: Max Strict HSPU (:30 work, :30 rest)

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