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...

10/16/17 “Rally Point”

Strength: Z-Press with Axlebar 8×3 (building) Conditioning: For time 400 meter run 30 hspus 144 ft front rack walking lunge W/ axel bar 30 hspus 400 meter Ski

10/14/17 “Broast”

  Conditioning: 25 minute Amrap Teams of 2 Partner A 5 bench press 185/125 10 power cleans 135/95 Partner B 150 ft sled drag, over shoulder (heavy)

10/13/17 “Enjoy the Go!”

Strength: 8 minute emom *2 deadlifts
**sets 1-4 complete at 80%, sets 5-8 complete at 85%
***perfect reps, drop and reset each rep Conditioning: 5 rounds for time 9/6 calorie air assault bike 8 chest to bar pull-ups 7 lateral burpees over the bar 8 ring dips 7 d ball...

10/11/17 “Gucks Fiven”

Strength: 15 minutes to build to a heavy hang snatch (full snatch) Conditioning: Every 3 minutes for 5 sets 1 plate push across gym and back 8 toes to bar/ 8 knee above hips 8 hang power snatches 115/75 or 95/65 Core: 50 alt Russian twists with a...