8/17/18 “Alive”

Strength: Dead lift, double OH grip 4×10 @ 55% Conditioning: 20 Min EMOM 1 – 10 GHDSU 2 – 10 KB SDLHP 70/55 3 – 10/7 Calorie Ski Erg 4 – 200 ft Shuttle Sprint Finisher: 50 Push...

8/16/18 “Jeremy”

Strength: Front Squat 6×2 Building Conditioning: 40 Pistols 20 DB Push Press each arm 50/35 10 Bar Muscle Ups 20 Power Cleans 165/115 100ft Single DB OH Walking Lunge 50/35 Core: 3×20 Dead...

8/15/18 “Even Flow”

Strength: Squat Snatches 5×3 Conditioning: 3 Rounds 3 KB Snatches Each Arm 55/35 10 Box Jump Overs 24/20 15/10 Calorie AAB 2 minute rest 2 Rounds 3 KB Snatches Each Arm 55/35 10 Box Jump Overs 24/20 15/10 Calorie AAB Finisher: 3×10 GHD Hip...

8/14/18 “Yellow Ledbetter”

Strength: Strict Press 3×10 @ 65% Conditioning: 6 min AMRAP 10 DU 10 KB Swings 55/35 * DU increase by 10 each round 2 minute rest 4 min AMRAP 5 HSPU 10 KB Swings 55/35 * HSPU increase by 5 each round Core: Tabata Side Plank on hand, alt...

8/13/18 “Black”

Strength: Back Squat 5×3 @ 85% Conditioning: 100 Wall Balls 20/14 * Every Break = 10 C2B Then 100/70 Cal Row Finisher: Find max 30 second AAB for Calories