10/21/17 “Bing, Bang, Boom, Bozinga”

Conditioning: Teams of 3 3 minute max toes to bar At 3 minute mark 5 minutes max calories on the ski erg At 8 minute mark 10 minute Amrap 60 (20 calories per person) 100 kbs 70/55 100 kb snatches *kb’s cannot touch the ground the entire workout. If the kb touches the...

10/20/17 “Point Blank”

Strength: A. 10 minute emom – 1 Snatch High pull plus 2 power snatches B. With heaviest weight from A complete 5×2 halting snatch grip deadlift Conditioning: 16 min Amrap 5 deadlifts 315/205 7 bar facing burpees 3 Bar Muscle ups or 6 chest to bar pull-ups...

10/19/17 “Gutty”

Conditioning: 24 minute emom Minute 1 – 10/8 ring dips Minute 2 – :40 bear hug dball/stone hold 100/70 Minute 3 – 12 double Russian kbs 55/35 Minute 4 – 10 double dip wallballs 20/14 Core: 100 alternating oblique heal...

10/18/17 “General Jerk”

Strength: A. 10 minute Emom -2 hang power cleans (building) B. 3×10 Pendlay Rows (light/mod) weight Conditioning: 15 minutes Amrap 21/16 cal row 12 hang power cleans 135/95 9 push jerks 135/95 Cash Out: 40/30 cal AAB for...

10/17/17 “Move over Rover”

Strength: A. 1 rep back squat @ 85% of your 1 rep max back squat (this is a very tough single for the day!)
B. 15 reps @ 65% of 1 rep max back squat Conditioning: 42 double unders 14 db box step overs 50/35 60 double unders 12 db box step overs 80 double unders 10 db...