9/1/17 “Mushed”

Strength: Every :90 for 6 sets 1 hang power clean plus 1 hang squat clean plus 3 front squats Conditioning: 24 minute emom Minute 1 – 5 stone to shoulder 115/75 Minute 2 – 12 box jumps 24/20 Minute 3 – 15/12 cal row Minute 4 – 8 alt db front...

8/17/17 “Swingington”

Strength: 12 minutes to build to a heavy split jerk for the day Conditioning: 28 kbs 55/35 500 meter ski erg 28 kbs 55/35 @ 7 minute mark 26 kbs 55/35 500 meter ski erg 26 kbs 55/35 @ minute mark 24 kbs 70/55 500 meter ski erg 24 kbs 70/55 @ 18 minute mark For time 22...

6/23/17 “Nancy”

Strength: 2 rep overhead squats as heavy as possible 1st ohs – 5 second pause 2nd ohs – 10 second pause *if mobility is lacking do back squat Conditioning: Five rounds for time of 400 meter run 15 overhead squats...

6/7/17 “QUAD”

  Strength: Build to a heavy oh lunge from the rack *bar oh lunge forward with right leg reset lunge forward with left leg Conditioning: 17 min Amrap 30 cal row 20 hang power snatches 115/75 10 toes to bar 5 box jumps...