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Strength
4 sets: 20 DBL KB Deadlifts :40 KB Front Rack Hold Conditioning E6M x 3 200m Run 100m Farmers Carry 50 DU's
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Conditioning
3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 70/50 Calorie Row or Bike 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) **35:00 Time Cap Strength
Back Squat 5-4-3-5-4-3 Conditioning 6 Pack Fran 21-15-9 Thrusters 115/75 Abmat Sit Ups **9:00 Time Cap Strength
5x2 Snatch @ 65-75% Conditioning 2x through: EMOM 3- 9 Deadlifts 185/135 EMOM 3- 6 DB Devils Press 50/35 EMOM 3- 3 wall walks **RX+ 225/185; 30' HS Walk Conditioning
Recovery Before 19.2.1!!! E2M x 5 (30 Min Total) 1) 150′ KB Front Rack Carry + 50′ Bodyweight Walking Lunge 2) 20/14 Calorie Row 3) 10 Heavy American KBS + 200m Run Strength
Sumo Deadlift 6-4-2-6-4-2 Conditioning For Time: 10-1 DB Snatch (50/35) Box Jump Over (24/20) *10:00 Time Cap *Compare to 5/9/19 Strength
E3M x 4 3ea Turkish Get Up Conditioning AMRAP 10: 15 Burpees 10 Alt Pistols 5 Strict HSPU Strength
4 RFQ A) 10 DB Bench Press AHAP B) 2-5 Weighted Pull Ups AHAP Rest 2:00 Between Rounds Conditioning 4:00 on/2:00 off; 3 Rounds 15 Ring Dips 21 BB S2OH 115/75 AMRAP Rope Climbs *RX+ 21 Ring Dips **Scale- Ring Push Ups Conditioning
For Time: 200' Bear Crawl 100 Air Squats 50 Push Ups 2000m Row 50 Box Step Ups 20" 100 Abmat Sit Ups 200' Walking Lunge *40:00 Time Cap Strength
E2M x 6 3 Hang Power Snatches + 2 OHS Conditioning 3 RFT: 100 DU's 30 Alt DB Snatch 50/35 *15:00 Time Cap |
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