Wednesday 6.1.16
For Time: Unbroken Sets of Deadlifts (225/155) 10.9.8.7.6.5.4.3.2.1 *Bar can only and must be dropped after each completed unbroken set Conditioning Test 2 Minute Assault Bike Test (for calories)
Tuesday 5.31.16
With a running clock 21-15-9: Thrusters, 95/65 Box Jumps, 24/20 rest equal time, then… 21-15-9: Calorie Row Bar Facing Burpees
Monday 5.30.16
“Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run
Friday 5.27.16
“Randy” 75 Power Snatches (75/55)
Thursday 5.26.16
Teams of 2: 1 Mile Run (Switch every 200 meters) 2K Row (Switch every 200 meters) 1 Mile Run (Switch every 200 meters)
Wednesday 5.25.16
Barbell Conditioning Teams of 3 (1 athlete works at a time): With a running clock… A.In 7 mins complete: 50 Back Squats, 135/95 50 Back Squats, 185/135 AMRAP Back Squats, 225/155 in remaining time. Back squats can be taken from a rack. Rest 3 minutes B.In 7 mins complete: 50 Strict Shoulder Press, 95/65 50
Tuesday 5.24.16
AMRAP 3 minutes 6 Front Squat (155/105) 6 Burpees Over the Bar -Rest 1 Minute- AMRAP 3 minutes Double Unders -Rest 1 Minute- AMRAP 3 Minutes 6 Front Squat (135/95) 6 Burpees Over the Bar
Monday 5.23.16
1.Strength Front Squat 2×10 2.Conditioning 50 Wallballs (20/14) 200 Meter Run 15 Clean and Jerks (135/95) 400 Meter Run 15 Clean and Jerks (135/95) 200 Meter Run 50 Wallballs (20/14)
Friday 5.20.16
1.Strength 2 Back Squats EMOM x 10 Minutes 2.Conditioning TABATA (20 seconds on 10 seconds off for reps) Push-Up Sit-Up Air-Squat
Thursday 5.19.16
1.Strength 10 RM TnG Squat Clean 2.Conditioning AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55) 1 athlete works at a time, split up reps as desired.