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.
Wednesday 5.18.16
“Filthy Fifty” For time: 50 Box Jumps (24″) 50 Jumping Pull-Ups 50 Kettlebell Swings (35, 25#) 50 Walking Lunge steps 50 Toes to Bar 50 Push press (45, 35#) 50 Back extensions 50 Wallballs (20, 14#) 50 Burpees 50 Double unders
Tuesday 5.17.16
On The 3 Minute x 7 Rounds 7 Deadlift (245/165) 40 Double Unders 200 Meter Run Record Slowest and Fastest Time
Monday 5.16.16
1.Strength Build to a set of 3 Heavy Pause Front Squats 2 Second pause at the bottom 2.Conditioning 3 x AMRAP 2 20 V-UPS + 20 Arch Ups Time remaining max Front Squats (155/105) Rest 1 Minute Between Rounds Reference Links V-UPS – https://www.powermonkeyfitness.com/videos/core-abs/v-ups Arch-Ups (Supermans) – https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-ups
Friday 5.13.16
1.Clean A.2×2 Squat Clean at 85% B.2×1 Clean Deadlifts at 85%, pause for 2 seconds above the knee 2.“Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups