7/21/18 “The Chief”

The Chief 3 Minute AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Air Squats 1 Minute Rest 5 Rounds  

7/20/18 “Only Time”

Strength: 12 Minutes to build to a heavy 2 Hang Squat cleans + Power Clean Conditioning: 100/70 Cal Row Buy In Then 5 Rounds 10 GHD SU 50 DU 10 KB Swings 70/55 Finisher: 1 min Max Bike Erg...

7/19/18 “Caribbean Blue”

Strength: Strict Press 4×5 heavier than last week with reset at front rack Conditioning: 18 Min EMOM 1 – 10 HSPU 2 – 15 Wall Ball 20/14 3 – 10 DB Hang Cleans 50s/35s Core: Tabata Flutter...

7/18/18 “Storms In Africa”

Strength: Dead Lift 5×3 @ 70% with silent floor tap Conditioning: 50 BBJO 24/20 50/30 Cal Ski Erg 400m Run 30/20 Cal Ski Erg 30 Burpees Finisher: 50 Banded Face...

7/17/18 “Orinoco Flow”

Strength: 12 Min EMOM Power Snatch + Hang Sq Snatch Conditioning: 12 min AMRAP 1 P Snatch 135/95 1 OHS 1 C2B 2 2 2 etc Core: 100 Penguin...

7/16/18 “Boadicea”

Strength: Back Squat 5×4 with 3 second pause at bottom @ 65% 1RM Conditioning: 7000m/4200m AAB * Workout starts with 10 T2B *every 1000m/600m 10 T2B Finisher: Tabata Push...