8-18-17


1) Hang Power Snatch 

2) conditioning 

“Satan’s whiskers”

3 Rounds:

10 Chest to Bar Pull-Ups
10 Front Squats (165/110)

10 Burpees

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8-16-17


1) 3 pos clean & jerk

2) conditioning 

4 Rounds of “Tabata” at each station.

Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)

Station 3 – Box Jump Overs (24/20)

Station 4 – Deadlifts (155/105)

A single “Tabata” round consists of :20s on, :10s off.
Repeat this timing scheme for a total of (4) times at first the box jump overs, and then move directly into the deadlifts for another (4) rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.

*Score will be total reps completed for all rounds

8-9-17


Conditioning 

15 KBS, 15 TTB

10 KBS, 10 TTB

5 KBS, 5 TTB

800 Meter WallBall Run 20/14 (unless its raining)
5 KBS, 5 TTB
10 KBS, 10 TTB

15 KBS, 15 TTB

KBS – Kettlebell Swings, Rx loading at 70/53
TTB – Toes to Bar

8-8-17

“Freedom Trail” Part #1
AMRAP 3:00

21 Calorie Row
21 Lateral Burpees over the Rower

Max Thrusters (75/55)

Rest 3:00
Before beginning Part 2

“Freedom Trail” Part #2

AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower

Max Thrusters (95/65)

Rest 3:00
Before beginning Part 3
“Freedom Trail” Part #3

AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower

Max Thrusters (115/80)

Rest 3:00
Before beginning Part 4
“Freedom Trail” Part #4

AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower

Max Thrusters (135/95)

7-7-17


“Jump Street”
3 Rounds:
400 Meter Run

15 Power Clean and Jerks (115/80)

75 Double-Unders
*2:1 for Double-Unders
**If it’s raining: 
Rowing – 500/400 Meters
AirDyne – 40/30 Calories

New bikes – 80/60 calories

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).