Saturday 6.11.16
“Hot Death” 1,000 Meter Run 3 Rounds: 10 Clean and Jerks (135/95) 10 Chest to Bar Pull-Ups 10 Burpees 1,000 Meter Row
Friday 6.10.16
AMRAP 12 100 Double Unders 50 Lateral Burpee Over the Bar 30 Squat Clean Thrusters (135/95) 10 Muscle Ups
Thursday 6.9.16
Strength Build to a heavy 1 Rep Max for the Day Deadlift Conditioning 30 Deadlifts for time at 75% of above number *OTM (On the minute) 20 Double Unders
Wednesday 6.8.16
5 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
Tuesday 6.7.16
1000m Row -into- 21-15-9 Kettlebell Swing (70/53) Overhead Squat (115/80)
Hook Grip – Letting Go in the Overhead Position
I have received a lot of questions lately about the hook grip, and whether or not we should hold onto it in the receiving position of overhead movements. This is a great video by Chad Vaughn on the subject, and helps us understand when we should release it and why. See you on the floor,
Monday 6.6.16
AMRAP for 12 Minutes 10 Burpees 25 Double Unders
Sunday 6.5.16
All Athletes Rest
Saturday 6.4.16
50 – 40 – 30 – 20 – 10: Hang Power Cleans (135/95) Front Squats (135/95) Push Jerks (135/95) *After each full round, the team excecutes 20 Burpees together
Friday 6.3.16
Barbell Conditioning Teams of 3: A.AMRAP 7 of Push Press: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest B.AMRAP 7 of Front Squats: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest C.AMRAP 7 of Power Cleans: 50 reps at 135/95 50 reps at