Monday, 6.27.2016

A) GPP Sledpull Powerwalks: 10 x 60 yards @BW. Rest 1:00. B) Conditioning AMRAP 10: 10 Deadlifts (225, 155) 20 Air Squats 30 Double Unders Goal of the Day: Complete Deadlifts in two sets for the entire 10:00 L3: (185, 125) L2: (135, 95) (30s of Attempts) L1: (115, 75)...

TGIF, 6.24.2016

A) Dynamic Effort Lower 1) Squat Snatch: 4 x 2 @75%. Rest 90s. 2) Box Squats wide stance, against bands: 10 x 2 @40% + 25% Band Tension, every 60s. *If bar speed was good last week add 5% from last week. B) Conditioning Every 4:00 x 3 Sets: 30 Walking OH Lunges (45,...

Thursday, 6.23.2016

A) GPP 1a) Prowler Push: 4 x 40 yards (90/50). Rest 60s. 1b) Standing DB Side Bends: 3 x 15 ea. Rest 60s. B) Conditioning EMOM 20: Station 1: 30s Max Push-ups Station 2: 30s Max Ball Slams Station 3: 30s DB Hang Power Snatches (50, 30) Station 4: 30s Max T2B Station...
Tuesday, 6.21.2016

Tuesday, 6.21.2016

A) Conditioning “T.K.O.” AMRAP 21: Row 400 meters 25 KBS (53, 35) Run 400 meters 50 Double Unders Goal of the Day: Complete your kettlebell swings in one or two sets only. L3: (45, 35) (30 double unders) L2: (35, 25) (60s of double under attempts) L1:...
Monday, 6.20.2016

Monday, 6.20.2016

A) Max Effort Lower 1) Sumo Deadlift: Warm-up sets of 3 up to a moderate weight. Rest 2:00. 2) Conventional Deadlift against band: Up to a heavy 1. Reset on each rep. Rest 2-3:00 B) Conditioning AMRAP 5: 5 Power Cleans (135, 95) 5 Bar Facing Burpees Rest 3:00 AMRAP 5:...