|
Conditioning
6 Sets: 200m Fast Run 100m Plate OH Carry 150m Row Sprint 100 DU 150m Row Sprint 100m Plate OH Carry
0 Comments
Strength
4 Sets: 6-8 BB Push Press 8-10 Alt BB Front Rack Reverse Lunge :30 HS Hold Conditioning E2M x 10 :20 Hang Squat Cleans 95/65 Rest Score is Lowest Rounds Conditioning
Teams of 3: AMRAP 30 15 Devils Press 30 DB Bent Over Row 60 BB Back Squats RX: Increase BB Weight Each Round: Rd 1- 115/75 Rd 2- 135/95 Rd 3- 185/115 Rd 4- 205/145 Rd 5- AMRAP 225/165 L1: DB Goblet Squat Split Work Any Way You'd Like Strength
Front Squats 10-10-8-8-6 Conditioning For Time: 50 Wallballs 500m Row 5:00 Time Cap Strength
10-10-8-8-6 Front Squats Conditioning For Time: 50 Wallballs 500m Row 5:00 Time Cap Conditioning
"DORK" 6RFT 60 DU's 30 KB Swings 15 Burpees 25:00 Time Cap Strength
12-12-10-10 UB Hang Power Cleans AHAP Conditioning AMRAP 4: 4 Muscle Ups 8 DB Push Press 35/25 3:00 Rest AMRAP 4: 6 C2B 10 DB Thrusters 3:00 Rest AMRAP 4: 8 Pull-Ups 12 DB Front Squats Conditioning
6 RFR :40 AMRAP Shuttle Runs 4:00 to complete 20 Air Squats 20 Alt Deadbugs 20 Glute Bridges :20 Hollow Flutter Kicks Rest Remainder Score is total Shuttle Run reps (25' = 1 rep) Conditioning
W/a Partner: AMRAP 24 4 Rounds Strict Cindy (you go, I go) 20 Syncro Abmat Sit Ups Conditioning
E4M x 7 :30 Ski or Row for Highest Watts **Rest Score is LOWEST watts in a round |
AuthorCoach & Member community blog. Categories
All
|
RSS Feed
Location |
|
