Month: November 2016

NOV 29

CONDITIONING “The Chief” 3 Minute AMRAP of: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Rest 1 minute.  Repeat for a total of 5 cycles.   *Score total rounds and reps

NOV 28

CONDITIONING 30 sec of work on the rower/ 90 sec of rest @ 165m/150m pace; complete “Death by Burpees” during 90 sec rest   *Round 1: 165m/150m row (during 30 sec) + 1 Burpee (during 90 sec rest) *Round 2: 165m/150m row (during 30 sec) + 2 Burpees (during 90 sec rest) *Round 3: 165m/150m …

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Nov 25

STRENGTH A) Find 1RM Deadlift for the day; then -15% drop for 3 x 3 B) Back Squat 5×10 (heavier than last week) C) Wheel Roll-Outs 5 x 20   CONDITIONING With a running clock… 10-1 Ball Slam Ladder (12kg/8kg) Chase each rung of the ladder with 10 cal on Assault Bike*   Rest 2 …

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Nov 23

STRENGTH A) Hang Clean 3-3-3-3-3-3   A2) Strength (optional) Front Squat 2RM* *pause first rep   CONDITIONING 7 min AMRAP: 7 Hang Cleans (95/65) 7 Burpees

Nov 22 HAPPY BIRTHDAY SEAN

CONDITIONING #NoBitchAssness For time: 2 rounds 11 Deadlifts (315/220) 22 KB Push-Ups 38 Front Racked KB Squats (72/53) 78 Double Unders   Then…   2 rounds 11 Pull-Ups 22 KB Snatches (53/35) 38 Lunges* Stairs   Then…   22 Turkish Get Ups (53/35)**   *16/leg **11/side

Nov 18

STRENGTH A) Find today’s 3RM Deadlift, then -10% drop for 3×3 B) Back Squat 5 x 10* C) 5×20 Ab-Wheel Roll-Outs *Heavier than last week   CONDITIONING 5 sets for time of: 10 DB Snatches (75/45)* Stair Run 10 Burpee Pull-Ups 2 min rest   *5/arm

Nov 17

STRENGTH A) Find today’s 3RM Bench Press, then -10% drop for 3 x 3 B1) Press 5 x 10* B2) Barbell Rows 5 x 10* C) Face Pulls/Band Pull Aparts x 200 *Heavier than last week   CONDITIONING 10 rounds for time of: 15 Cal Ski 15 Cal Assault Bike 15 Cal Row

Nov 16

STRENGTH A) Hang Snatch 2-2-2-2-1-1-1-1   (Optional) Part Two: Find today’s Front Squat 3RM* *Pause first rep   CONDITIONING 10 Min AMRAP of: 15 Pull-Ups 30 OHS 50 Cal Row

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