Tuesday 6.7.16
1000m Row -into- 21-15-9 Kettlebell Swing (70/53) Overhead Squat (115/80)
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
Thursday 6.2.16
“Christine” 3 Rounds for Time Row 500 Meters 12 Deadlifts (bodyweight) 21 Box Jumps (20 inch)
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)