17 May 2019

Friday 5.17.2019

Health Squat / Pull Alternating exercises, every minute, on the minute, for 10 min: :30 sec Max effort Back Squat :30 sec Max effort Ring Rows or assisted Pull-ups Conditioning 8 Rounds, for total time: 40 Single Unders 8 Box Jumps 12 KB Swings Rest 1 minute Performance Squat / Pull-up Alternating EMOM x 10 […]

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16 May 2019

Thursday 5.16.2019

Make-up / Rest Day Conditioning 5 Rounds, each for time: 500m Row 400m Run Rest at least two minutes after each round. Score is slowest round. Rx+ wear a weight vest.

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15 May 2019
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Wednesday 5.15.2019

Health and Performance¬† Sumo Deadlift 5 x 4 (4-sec Tempo, Deadstop) *After each set, :30 Hollow Hold or :20 Ring L-sit Conditioning 5 min AMRAP: 30/25 Cal Bike Handstand Push-ups (Rx+ 4″ Deficit) Rest 5 min 5 min AMRAP: 30 Toes-to-bar AMRAP Rope Climbs (Rx+ Legless) Rest 5 min 5 min AMRAP: 30/25 Cal Bike […]

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14 May 2019

Tuesday 5.14.2019

Health Front Squat Find Heavy Single Push Press Find Heavy Single Conditioning 5 sets, for quality: 5 DB Cleans 5 DB Thrusters 10 DB Front Rack Walking Lunge Steps 5 DB Thrusters Increase weight throughout sets. Performance Clean and Jerk Take 20 minutes to find a heavy single Conditioning 5 unbroken sets, for quality: 5 […]

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13 May 2019

Monday 5.13.2019

Health Squat EMOM x 12 3 Overhead Squats Conditioning For time: 10 Pull-ups 20 Bar-facing Burpees 15 Sumo Deadlift High-pulls 75/55 30 Wallballs 10 Pull-ups 20 Bar-facing Burpees 15 SDHP 30 Wallballs Performance Snatch EMOM x 12 1 Snatch (climbing) Conditioning For time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 15 Snatch 95/65 (Rx+ 135/95) 30 […]

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