Strength On the Minute x 10: 20 Double Unders 1 Squat Clean Thruster *Start at 65% of 1RM Clean and Jerk, Building From There. Conditioning “17.1” For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs,… Read more »
Buy-In: 100 Single Unders 5-10-15-20-25 Dumbbell Snatch Wallballs
Strength 3 Supersets: 30 Second Kettlebell Front Squat Hold (53’s/35’s) 10 Double Kettlebell Bent Over Row 50 Banded Pull-Aparts Conditioning AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of “Cindy” 5 Squat Cleans (185/135)
Mike Came to us in what we would call fairly good shape. That is to say he didn’t appear to be unhealthy. A true story of just because you look healthy doesn’t mean you are healthy. While the physical transformation… Read more »
25-20-15-10-5 Box Jumps Hanging Knee Raises Finisher: Every 3 min, 3 rounds 25 Abmat sit-ups 20 Arm Haulers Time Remaining: Max Wall Sit
Strength Push Press 5 Sets of 3 *1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set. Conditioning25-20-15-10-5: (20:00 Cap) Box Jump Overs (24″/20″) Toes to Bar Directly Into… 5-10-15-20-25: Hang Power… Read more »
1000M Row Then… 3 Rounds of: 21 KB Deadlifts 15 Burpees 5 L DB Press 5 R DB Press
Deadlift 7 Sets of 2 *1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set. Conditioning For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Barbell Facing Burpees 9 Push… Read more »
EMOM x 18 Min Min 1: :50 Max Single or Double Unders Min 2: :45 Plank Hold Min 3: 15 Dumbbell Push Press
Conditioning: 5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 65 Double Unders
Teams of 3:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike
