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08.31.19

8/30/2019

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Strength

E3M x 4

8ea 1a DB Row
8 Paused DB Goblet Squat (:03 hold in bottom)

Conditioning

For Time:

1k Row
30 BS 135/95
30 HSPU
30 box jumps 24/20
​
**RX+ 185/135

20:00 Time Cap


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08.30.19

8/29/2019

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Conditioning

**RE-TEST**
​
8 Min to find a 1RM Power Clean

-REST 2:00-

8 Min AMRAP Power Cleans @90% 1rm

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08.29.19

8/28/2019

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Strength
4x6

Snatch Grip RDL

Superset with 8ea Bent Knee Hamstring Stretch

Conditioning

W/a Partner:

60 DBL DB Front Squats 50/35
60 DBL DB Hang Power Cleans
60 DBL DB S2OH
60 Alt DB Snatch

**EMOM 6 Synchro Burpees, starting at 1:00

22:00 Time Cap

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08.28.19

8/27/2019

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Skill

3 Attempts at Max UB Ring Muscle Ups
     *Scaled:
     2 Attempts at Max UB Strict Chest to Bar Pull Ups
                                        +
     2 Attempts at Max UB Strict Ring Dips

Conditioning

AMRAP 12:00

4 T2B
8 25' Shuttle Runs
16 DBL KB DL 72/53

​
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08.27.19

8/26/2019

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Strength

3 sets:
A) 5ea Back Rack reverse Lunge
B) 15 Banded Good Mornings

-rest 2:30 between-

Conditioning

"Karen"-

For Time:

150 Wallballs (20/14)

12:00 Time Cap

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08.26.19

8/25/2019

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Conditioning

"Angie"
For Time-

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

30:00 Time Cap
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08.24.19

8/23/2019

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Conditioning

W/a Partner-

300 DU's
150 DBL KB Russian Swings 53/35
75 Squat Cleans 115/75
50 Burpee Over the Bar

Switch working partner EMOM

25:00 Time Cap

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08.23.19

8/22/2019

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Strength

Seated Strict Press
4x8

*Complete 100' DB Farmers Carry between sets

Conditioning

EMOM x12:

Min 1 - 3/2 Bar Muscle-Ups
Min 2 - 50' SA DB OH Walking Lunge Right (50#/35#)
Min 3 - 8 Ring Dips
Min 4 - 50' SA DB OH Walking Lunge Left (50#/35#)

​
*RX+ = 6/3 BMU

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08.22.19

8/21/2019

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Strength

E4M x 3

8ea BB SLRDL
8ea Dynamic Lateral Pillar Bridge


www.youtube.com/watch?v=asz0QL_ESZ8
​

Conditioning

21-18-15-12-9

Single DB Box Step Up (50/35)
HSPU

*RX+ Deficit HSPU

15:00 Time Cap

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08.21.19

8/20/2019

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Strength

In as Few Sets as Possible:

60 Ring Rows
40 BB Bent Over Row
20 Strict Pull Ups

Conditioning
​

AMRAP 8:

Run 800m
AMRAP Rope Climbs

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