5/23/17 “Speed Shot”

Strength: 7 sets 1 Snatch high pull Drop 1 Power Snatch plus 1 high hang full snatch *work heavier then last week 5/19 Conditioning:  Performance  5 rounds for time 9 ghd sit-ups 30 double unders 6 kbs 90/70 Fitness  5 rounds for time 18 abmat sit-ups 60 single unders...

5/21/17 “Savor the Breaths”

  Strength: 15 minutes to build to a 1 rep heavy clean and jerk Conditioning: Performance/Fitness 10 minute Amrap 12 cal row 8 clean and jerks 135/95 Core:  3 sets :30 flutter kicks into :30 hollow rock hold  ...

5/18/17 “Sand Pits”

Strength: 14 minute emom with a partner (alternate minutes) 60 foot sled push (30 feet out/30 feet back) *walking **as heavy as possible Conditioning: 15 sandbag shuttle sprints 60 foot  (30 feet out/30 feet back) 20 calories on the ski erg 10 sandbag shuttle sprints...

5/17/17 “Your Moms Spice Rack”

Strength:  5×3 push press *between each set complete a 100 foot stone to chest carry *heavier push press then Friday 5/12 Conditioning: Performance 4 rounds for time 20 oh bb Alternating lunge 95/65 3 rope climbs 15 ft 12 thrusters 95/65 9/7 calories on the...

5/16/17 “Acid Wash”

Strength: A. 7 rep back squat at 70% of 1 rep max back squat B. 20 reps at 45% of 1 rep Conditioning: 13 minute Amrap 55 calorie row 55 kbs 70/55 55 burpees to a plate 45# 55 wall balls 20/14 Core: accumulate 3 minutes in a plank hold (elbows on the...

5/15/17 “The Blue Lagoon”

Strength: 7×2 pause sumo deadlifts *2 second pause right below the knee on each rep (finish strong on second portion of the pull) Conditioning: Performance/Fitness 5 minute Amrap 21 sumo deadlift high pulls 95/65 7 wall climbs Rest 4 minutes 5 minute Amrap 15...