8-4-17


1) Clean complex

2) conditioning 

“Heartbreak kid”

3 Rounds:

10 Front Squats (185/135) 
20 Chest to Bar Pull-Ups

50 Double-Unders
*The front squats are from the floor and meant to be heavy. Ask your coach for scaling options 

    Ask your coach for pull-up scaling options 

    3:1 singles for DUs

8-2-17


1) max effort kipping pull ups. One max effort set. Warm up well prior to attempt. 

2) 15 rep max back squat

3) conditioning 

7:00 AMRAP

Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs (30/20) *Females to a 9′ Target
This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

7-31-17


1) Snatch complex 

2) conditioning 

“Nasty Girls”

3 Rounds:

50 Air Squats
7 Ring Muscle-Ups*

10 Hang Power Cleans (135/95)

*Modifications for the Ring MU:
**If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.
***If we do not have Ring Muscle-Ups, either complete 7 Banded MU, or 7 Burpee CTB Pull-Ups.

7-27-17


1) Deadlifts

2) conditioning 

“Diane”

21 – 15 – 9:

Deadlifts (225/155)
Kipping Handstand Pushups
*Scaling options:
21-15-9
Deadlifts (205/145)
Dumbbell Strict Press (50/35)

21-15-9
Deadlifts (185/135)
Dumbbell Strict Press (35/20)

7-26-17


1) Power cleans 

2) conditioning 

“Alverstone”

Ascending Ladder for 7:00 – 

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

Rx – 165/110
Continue to add (1) power clean per round until the 7:00 time cap is reached.
Post last completed round + partial repetitions for score 

7-25-17


1) Back squat 

2) conditioning 

“Fire Alarm”

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

**** 1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees