May 2020

Friday May 29, 2020

May 29, 2020

Strength
Push Press: 7×5
Windmill: 7×6/6

Conditioning
8 Rounds
6 Push-ups into 200m Sprint
walk back to start line

For Time:

May 29, 2020

30 Hang Clean Pulls30 Hang Cleans30 Front Squats30 Power Snatches30 Overhead Squats For Barbell use light weights, ~73#/55#. For Dumbbells, perform clean and front squats as two handed movements, then switch to 1 arm alternating Power Snatches (15/15) and 1 Arm Overhead Squats 15/15

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Wednesday May 27, 2020

May 27, 2020

Strength Squats: 6×5 RDL: 6×8 Conditioning 3 Minute AMRAP Burpeesrest 2 minutes 2 Minute AMRAP Sit-ups (any kind)rest 1 Minute 1 Minute AMRAP Air Squat

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“Five Below”

May 27, 2020

Conditioning“Five Below”AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees12 Dumbbell Front Squats (50’s/35’s) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees9 Dumbbell Thrusters (50’s/35’s) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees6 From the ground Dumbbell Clean to Overhead (50’s/35’s) If you don’t […]

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Friday May 22, 2020

May 22, 2020

Strength Training Push Press : 6×5Windmill: 6x 6/6 Conditioning 12 Minutes 3 Push -ups 9 Air Squats or Goblet Squats 12/12 Mountain Climbers

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“Cinnamon Swirl”

May 22, 2020

AMRAP 20:200 Meter Run5 Strict Pull-ups10 Push Presses (95#/65#) or Double Dumbbell 15 Deadlifts (95#/65#) or Double Dumbbell Suitcase DL Body ArmorAccumulate 3 Minutes in a Hollow Hold Every Break: 30 Second Arch Hold

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Wednesday May 20, 2020

May 20, 2020

Strength Squats: 5×5 RDL: 5×8 Conditioning Mixed Tabata 4 Minutes 20 seconds Hollow Hold10 second REST 20 seconds Super Plank or Paoli 10 seconds REST

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“CEO”

May 20, 2020

5 Rounds:AMRAP 3:3 Double Dumbbell Power Snatches6 Push-ups9 Air Squats

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Monday May 18, 2020

May 18, 2020

StrengthHex BarDeadlift: 5×5Floor Press: 5×5Band Pull- Apart: 5×6/6 Conditioning 12 Minute AMRAP 3/3 Split Squat Jumps3/3 Turkish Get-ups 3 Push-ups

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