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6
Jan

Tuesday January 7, 2020

Strength

5 Rounds on the :90s
Pause Power Clean+ Power Clean
Pause :02@ knee and :02 in catch
Set 1@ 60%, Set 2@ 63%, Set 3@ 66%, Set 4@ 69%, Set 5@ 72%

Conditioning

Zoolander AMRAP 15
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Bar Facing Burpees

5
Jan

Monday January 6, 2020

Strength

Back Squat Waves
Wave 1- 6@ 83%, 4@ 89%, 2@ 95%
Wave 2- 6@ 89%, 4@ 95%, 2@ 101%
Wave 32- 6@ 95%, 4@ 101%, 2@ 107%

Conditioning

Grim Reaper – AMRAP 5
21-15-9
OHS (95/65)
Toes to Bar

Rest 5:00

AMRAP 5
15-12-9
Thruster (95/65)
Chest to Bar Pull-Ups

2
Jan

Friday January 3, 2020

Strength

Push Press
4 sets of 6, rest 2:00 between

Conditioning

“Speedo” 5 Rounds on the 3:00s
21/15 Cal Row
15 Plate Hops
5 Thrusters
***build to heavy Thruster weight

1
Jan

Thursday January 2, 2020

Strength

Double KB Single Leg DL
3 sets of 6 each leg
Build to heaviest as possible

Conditioning

21-15-9 for Time
Deadlift (225/155)
Bar Facing Burpees
***30/20 Cal Bike in between sets

30
Dec

Tuesday December 31, 2019

Conditioning

EMOM 24 (6 Rounds)
Min 1: 35 Double Unders
Min 2: 10 Left Arm DB Hang C&J (50/35)
Min 3: 10 Toes to Bar
Min 4: 10 Right Arm DB Hang C&J (50/35)

29
Dec

Monday December 30, 2019

Strength

5 sets of Tempo B Squat + 2 B Squats
Tempo is :05 down w/ :01 pause
Set 1@ 60%, Set 2@ 65%, Set 3-5@ 70%

Conditioning

“Fight or Flight” AMRAP 20
20 Wall Balls (20/14)
20 Hang P Snatch (95/65)
20 Box Jumps (24/20)
20 F Squats (95/65)
20/15 Cal Row

26
Dec

Friday December 27, 2019

Strength

Tempo OHS
5 Sets of 1 w/ :05 down
5 Bar MU after each set
***start @ 60-65%, building each set

Conditioning

“Water Weight” 3 RFT
25 OHS (75/55)
15 C2B Pull-ups
25/18 Cal Row
15 Burpee Box Overs (24/20)