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10.01.19

9/30/2019

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Strength 

AMRAP 10:

:30 Bar Hang
:45 Handstand Hold
:60 Deadlift Hold @ 50%

*3 Burpees every time you break

Conditioning

AMRAP 20:

100m Farmers Carry 70/53
200m Run
300m Row
​

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09.30.19

9/30/2019

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Strength

10x2

Front Squat @75-80%



Conditioning

KB Fran:

21-15-9

Double KB Thruster 53/35
Pull-Ups

*9:00 Time Cap

*RX+ C2B Pull Ups

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9.28.19

9/27/2019

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Strength

Deficit Deadlift

3-3-3-3

*Complete 6ea Dynamic Calf Stretch between sets

Conditioning

3 Rounds:
1 Minute Burpees
1 Minute Hang Power Snatch (75/55)
1 Minute Erg Cal
1 Minute HS Walk
1 Minute Rest

​
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9.27.19

9/26/2019

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Strength

Strict C2B Superset with 4 Russian push ups
8-8-6-6

youtu.be/DV8sCvwqi0c

Conditioning

5-4-3-2-1
Rope Climb

50 DU's Between Each Set

Time Cap 10:00

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9.26.19

9/25/2019

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Strength

4 sets:

A) 6ea Front Rack BB Reverse Lunge
B) 8 DB Strict Press

Conditioning


40-30-20-10

Deadlift @ 40% 1RM
WB 20/14
​
Time Cap 16:00

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9.25.19

9/24/2019

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Conditioning

Run 1 Mile

Then,
21-15-9
American KBS 72/53
Sit Up

Run 1 Mile

*RX+ GHD Sit Up

Time Cap 35:00

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9.24.19

9/23/2019

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Strength

E2M x 5

5 BB bent over row + 5ea SL BBRDL

Conditioning


2 RFR:
​
AMRAP 5
100ft SA OH Walking Lunges in 25′ sections (50/35lb)
30 Single DB Box Step Ups (50/35)
Max Handstand Push-Ups
– rest 5 minutes –

*Set your box so your thigh is parallel to the ground.
RX+ Strict HSPU

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9.23.19

9/22/2019

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Strength

Ring Dip :02 hold at top

8-8-6-6

*Superset with 4 Hip to Ring Swings

Conditioning 

AMRAP 13:

13 Hand Release Push Ups
13 Power Cleans 115/75
13 BB S2OH 115/75

​
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9.21.19

9/20/2019

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Strength

E2M x 5

10 TNG Power Cleans

Conditioning

5 RFWT

5 DB Devils Press (50/35)
10 DB Box Step Ups
100m Run

**Rest 1:30**


Subtract the rest (6:00) to get Total Working Time

20:00 Time Cap

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9.20.19

9/19/2019

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Strength

4x8 Snatch Grip RDL

*Superset with 8ea Tall Kneeling Pallof press

Conditioning


AMRAP 12

Buy In:
Row 1k

6 T2B
6 Alt Pistols


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