June 24, 2018

Monday 062518

Strength

Build to A Heavy Thruster

Conditioning

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Tuesday 062618

50-40-30-20-10

AbMat Sit Ups

:2...

June 18, 2018

Monday 061818

Strength

EMOMX12

2 Power Cleans

Conditioning

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burps
9 Push Press (135/95)

*Stagger Heats by 2-3 Minutes


Tuesday 061918

Conditioning

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

(Explained)

1...

June 10, 2018

Monday 061118

3 Rounds

30 Banded Tricep Push Downs

15 Ring Dips/ Box Dips

5 HSPU

MetCon

5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row/ 800 Meter run

Tuesday 061218

Strength

Deadlifts

5X5

21-15-9
Deadlifts (225/155) 
400 Meter Run

Wednesday 061318

Barbell Gym

3 Posi...

June 4, 2018

Monday 060418

EMOM X 5

5 Hang Power Snatches

27-21-15-9:

Toes to Bar

After each round:
200m Run
50ft Weighted Front Rack Walking Lunge

Tuesday 060518

Barbell 

Heavy Set of 2

Hang Power Clean

DT

5 Rounds

12 Dead Lifts

9 Hang Cleans

6 Push Jerks

Wednesday 060618

Strength

Back Squats

7X3

Co...

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