Monday July 2 2018

Strength: 

Cleans

5×3 @ 80-85%

Conditioning: 

6 min AMRAP

600M Run Buy In

8 DB Box Step Overs (24/20)

16 DB Power Cleans

3 Min Rest

4 Min AMRAP

400M Run Buy in

4 DB Box Step Overs

8 DB Power Cleans

3 min Rest

200 m Run Buy in

2 DB Box Step Overs

4 DB Power Cleans 

DB Weight (50/35) 

Tuesday 26 June 2018

Strength:
Strict Press
5×3 @ 75-80 %

Conditioning: 
Complete each couplet as many times in 4 Minutes:

0:00-4:00
200M Run
50 Double Unders  (100 Singles)

4:00-8:00
20 Cal Row
8 HSPU

8:00 -12:00
20 Cal Bike
6 Muscle Ups

12:00-1600
20 Cal Row
20 GHS SU

16:00-20:00
200M Run
25′ Hand Stand Walk
(Sub 8 HSPU or 5 Wall Walks)

Friday 22 June 2018

Strength:
Back Squat 5×3 @85-90%

Conditioning:
21 Lateral bar over burpees
21 Power Cleans (135/95)
15 Lateral bar over burpees
15 Hang Squat Cleans (135/95)
9 Lateral bar over burpees
9 thrusters (135/95)

Thursday 21 June 2018

Conditioning:

Partner work out*
200 Cal Bike
100 Wall Ball (20/14)
50 hang power snatch (75/55)
25 Burpee box jump overs (24”/20”)

* one person working at a time

Wednesday 20 June 2018

Skill:
Turkish get up
Work on practicing the movement and finding a comfortable weight

Conditioning:
4 rounds
30 Walking Lunge (30 steps total)
15 GHD
10 weighted box step ups (50/35lbs)* each hand
15/10 push ups