Monday, June 26th: 

Strength: Bench Press

1x5 @65%1RM

1x3 @70%1RM

1x1 @75%1RM

1x5 @70%1RM

1x3 @75%1RM

1x Max Reps @80%1RM

Conditioning:

For Time:

50 Touch and Go Power Cleans (95/65)

200m Run each time you break

*you may only rest with the bar in the front rack or in the hang.

*13 minute cap

Tuesday, June 27th: 

Strength:

Alternating EMOM x10

Even: 10 Hammer Curls

Odd: 5 Strict T2B

*T2B scale= Strict Knee Raises

Conditioning:

3 Rounds for Time

10 KB Snatches R Arm (53/35)

10 T2B

10 KB snatches Left Arm (53/35)

10 Cal Row

Wednesday, June 28th:

Strength: Deadlift

1x5 @65%1RM

1x3 @70%1RM

1x1 @75%1RM

1x5 @70%1RM

1x3 @75%1RM

1xMax Reps @80%1RM

Conditioning:

21-15-9

Burpee Box Jump Overs (24/20)

Push-Ups

Sit-Ups 

Thursday, June 22nd: 

Strength:

E2MOM x18 (9 sets)

3x2 Muscle Snatch @40-50% 1RM

3x2 Hang Power Snatch @65-75% 1RM

3x1 Snatch (Squat or Power) @85%+ 1RM

Conditioning:

For Time:

21-15-9

Hang Power Snatch (75/55)

Bar over Burpees

*9 Minute Cap

Friday, June 23rd: 

Conditioning:

2:00 Max Double Unders

1:00  Minute Rest

1:00 Max Double Unders

:30 Rest

:30 Max Double Unders

*Score= Total Doubles

*Compare to April 28th

Conditioning :

4 Rounds For Time

20 Wallballs (20/14)

10 Toes to Bar

Saturday, June 24th: 

Teams of 2 (1 Working 1 Resting)

30 Minute AMRAP

100 Wall Balls (20/14)

80 KB swings

60 Cal Row

40 Pistols or 30 Goblets

20 HSPU or 40 Push-Ups

Monday, June 19th: 

Strength:

20 Minutes to establish a 1RM Deadlift

*Be aware of your back position. Neutral spine!

Conditioning:

10 Minute AMRAP

200m Run

20 Double Unders

10 HSPU

 *DU Scale= 50 Singles

*HSPU Scale= DB Strict Press

Tuesday, June 20th: 

Strength:

EMOM x10

Even: 5-10 Strict Pull-Ups

Odd: 10 KB or DB  Snatches

*Athletes choose their weight

Conditioing:

“Helen”

3 Rounds for Time

400m Run

21 KB Swings (53/35)

12 Pull-Ups 

*15 minute cap

Wednesday, June  21st: 

Strength:

15 Minutes to Build to a 1RM Bench Press

*Use a spotter!

Conditioning:

For Time:

21-15-9

DBall Ground to Shoulder (100/70) Rx+=130/100

DBall Squat

*DBall Squat = Squat with the DBall anyway you can

Thursday, June 15th: 

Strength:

Death by Toes to Bar

*Start with 2 reps, Increase by 2 every minute

*Once you fail to reach the rep range, hold a 30 second plank each minute.

*10 minute cap

Conditioning:

3 Rounds for Time

400m Run

10 Front Squats (155/105)

Friday, June 16th: 

Strength:

Bench Press 5x5 

Start light and  build to a heavy set of 5

Conditioning

10 min AMRAP

5 HSPU

10 Sit-Ups

15 Air Squats

Saturday, June 17th: 

In teams of 2 (1 Working/1 Resting)

All for Time

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

800m Run (200 at a time)

“Grace”

30 Clean and Jerks (135/95)

800m Run (200 at a time)

“Isabel”

30 Snatches (135/95)

Monday, June 12th:

Strength:

Touch and Go Deadlifts 4x5 

Work to a Heavy Set of 5.... NOT a 5RM

Conditioning:

For Time

21-15-9

DB Thrusters (50/35)

Cal Row

*12 Minute Time Cap

Tuesday, June 13th:

Strength:

10 Minute EMOM

Even Minutes: 5-10 Strict Pull-Ups

Odd Minutes:  30 Second D-Ball Hold (100/70)

Conditioning:

3 Rounds for Time

200m Run

10 Pull-Ups

10 Push Press (115/75)

10 Front Rack Lunges (115/75)

Wednesday, June 14th:

Strength:

12 Minute EMOM

3 Hang Cleans

*Any Combo (Power or Squat)

*Start at 50-60% 1RM Hang Clean

Conditioning:

In 8 Minutes:

75 Double Unders

40 Wallballs (20/14)

20 Bar Over Burpees

In Remaining Time:  Establish a 3RM Hang Clean

*2 Scores: Chipper Time and 3RM Hang Clean

Thursday, June 8th: *(apologies for the late post!)*

Strength:

EMOMx12

Minute 1- 20 russian twists

Minute 2- 30 second plank

Minute 3- 10 v-ups

*no score

Conditioning:

For time

21-15-9

Box Jumps Overs

Goblet Squats (53/35)

Push-ups

*12 minute cap

Friday, June 9th: 

Strength:

Bench Press 4x5

*Build to a heavy set of 5

*no failed reps

Conditioning:

“Diane”

For Time

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

*Scale= 

Deadlifts-60% 1RM

HSPU- DB Push Press

Saturday, June 10th: 

2 Rounds for Time

Teams of 2 (1 working/1 resting)

100 Doubles (300 singles)

50 KB Swings (53/35)

400m run (200m each)

50 Sit-ups

25 Front Squats (115/75)

400m run

25 Cleans (115/75)

12 Overhead Lunges (115/75)

400m Run

Monday, June 5th: 

Strength:

20 minutes to build to a 1RM Front Squat.

*compare to 3/27

Conditioning:

9 minute AMRAP

Ascending Ladder:  increase by 3 reps every round

3 Deadlifts (115/75)

3 Power Cleans (115/75)

3 Toes to Bar

6 Deadlifts

6 Power Cleans

6 Toes to Bar

9 Deadlifts

9 Power Cleans

9 Toes to Bar

Etc...

Tuesday, June 6th: 

Conditioning:

Every 6 minutes for 5 rounds (30 minutes)

400m Run

20/15 Calorie Row

*Every round should be a sprint.

*Score= Fastest Round and Slowest Round

Wednesday, June 7th: 

20 minutes to build to a 1RM Snatch.

*Power Snatch or Squat Snatch

*compare to 3/29

Conditioning:

“Randy”

For Time

75 Power Snatches (75/55)

Thursday, June 1st: 

Conditioning:

30 Minute AMRAP

400m Run

9 Hang Power Cleans (95/65)

12 Front Squats

15 Shoulders to Overhead

Friday, June 2nd: 

Strength:

3 rounds NOT For Time

30 Second DBall Hold

10 V-Ups

5-10 HSPU or Push-ups

*move at a steady pace through the 4 rounds

Conditioning:

Every 4 minutes for 12 minutes

500m/400m Row or 400m Run

50 Double Unders

*DU scale = 100 singles

Saturday, June 3rd: 

In teams of 2 working for 30 seconds at a time.

100 Wall Balls (20/14)

80 Sit-ups

60 Burpees

40 Pull-Ups

20 DB Snatches (50/35)

40 Pull-Ups

60 Burpees

80 Sit-Ups

100 Wall Balls (20/14)

Tuesday, May 30th: 

Strength

Back Squat 4x5 @50% 1RM

*This is a Deload - Do Not Go Above 50% of your 1RM

Conditioning:

4 Rounds for Time

15 Thrusters (75/55)

20 Bar Over Burpees

Wednesday, May 31st: 

Strength:

12 Minute Alternating EMOM

Min 1: 10 KB Snatches

Min 2 : 10 Box Jump Overs

Min 3:  16 Goblet Lunges

Conditioning:

10 Minute AMRAP

50 Double Unders

10 Toes to Bar

*Double Under Scale= 125 Singles or 1 Minute of Double Under Work  

Thursday, May 25th: 

Conditioning:

0:00-10:00 minutes

E2MOM

10 Wallballs (20/14)

10 Pull-Ups or 5 Muscle-Ups

*no score

10:00-12:00 Rest

12:00-24:00

Build to a heavy set of 5 Back Squats

24:00-26:00 rest

26:00-36:00

3 Rounds for Time

5 Stone Ground to Shoulder (70/50)

10 Thrusters (95/65)

*10 minute cap

Friday, May 26th: 

Conditioning:

“Holleyman”

30 Rounds for Time

5 Wallballs (20/14)

3 HSPU

1 Power Clean (225/155)

*HSPU scale= DB strict press

*Power clean should not exceed 80% of your 1RM

Saturday, May 27th: 

"Murph" 

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Partition the push-ups, pull-ups and squats how ever you want.

Monday, May 22nd: 

Conditioning:

“Whitten”

5 rounds for time

22 KB Swings (70/53)

22 Box Jumps (24/20)

400m Run

22 Burpees

22 Wallballs (20/14)

*45 minute cap

Tuesday, May 23rd: 

Strength:

Pause Front Squats 4x3 @65%-75% 1RM

*Pause for 1 full second at the bottom of each rep.

Conditioning:

2 Rounds for Time

25 Burpees

50 Double Unders

400m Run or 500m Row

*DU scale=125 singles or 2 minutes doubles work

Wednesday, May 24th: 

Strength: 

3 Rounds not for Time

10 Seated DB Press

10 DB Bent over Rows

5 Strict T2B or Knee Raises

Rest approximately 1 minute between movements

Conditioning:

12 Minute EMOM

5 Front Squats (95/65)

8 Bar over Burpees

*if you don't complete the required work in a round, you must rest the next minute. 

Score = total completed rounds

Thursday, May 18th: 

Conditioning:

3 Rounds for Time

10 Toes to Bar

15 Burpees

*10 minute time cap

At the 10:00 mark

For Time

800 m run

1000m row

800m run

Friday, May 19th: 

Strength:

Back Squat 4x3 @75-85% 1RM

Conditioning:

4 rounds for time:

5 HSPU

10 Front Squats (135/95)

15 Sit-ups

*HSPU Scale= 5 push press

Saturday, May 20th: 

Conditioning:

Partner “Bull”

1 Partner working/1 Resting

2 Rounds for Time 

200 Double Unders

50 Overhead Squats (135/95)

50 Pull-Ups

1 mile run (400m at a time)