Experienced

Monday 181217 – Experienced

Strength A1. Mixed Grip Weighted Chin Over Bar 4×5-6 A2. Single Arm Kettlebell Tempo Deadlifts (3131) 4×8/side, building Conditioning For time: 30 Deadlifts (225/155) 30 Pull Ups 30 Burpees Over Bar Time Cap: 9 minutes

Sunday 181216 – Experienced

Strength A1. Feet Elevated Parallette Push Ups 4×8-10 A2. Max Wattage Assault Bike Sprint 4×10-15 second sprint to reach max wattage Conditioning 12 minute EMOM: M1 – 200/175 m Row M2 – 200/175 m Row M3 – 30 second Farmers… Read more »

Saturday 181215 – Experienced

Strength A1. Back Squat 6×3, across A2. Single Leg Kettlebell Circles 6×3 circles/leg Compare to 12/1/18. Partner Conditioning For time: 2,000/1,600 m Row (switch every 1,000/800 m with your partner) Rest 1 minute 1,000/800 m Row (switch every 500/400 m… Read more »

Monday 181210 – Experienced

Strength A1. Bent Over Supinated Barbell Hold 4×20-30 seconds, increasing A2. Single Arm Kettlebell Deadlift 4×7/side, increasing Conditioning 3 rounds for 2 minutes: 14 Deadlifts (175/115) 7 Strict Pull Ups Calories on Rower with Remaining Time Rest 4 minutes Goal… Read more »

Sunday 181209 – Experienced

Strength A1. Single Arm Ring Plank 4×15-20 seconds/side A2. Feet Elevated Tempo Parallette Push Ups 4×5-7 (31X1) Conditioning 2 rounds for time: 5 Turkish Get ups/arm (24/16) 25 Toes to Bar 50 Double Unders

Saturday 181208 – Experienced

Strength Back Squat 5×4, across (same weight as last week) Conditioning 5 rounds for time: 13 No Push Up Burpees 10 Deadlifts (155/105) 7 Goblet Squats (24/16) Goal is every round be within 3 seconds of the first rounds.

Tuesday 181204 – Experienced

Strength Hang Squat Cleans 5×4 with 2 second pause in the hang Note: Compare cleans to Tuesday 11/27/18. Partner Conditioning 2 rounds for time with a partner: 50 Wall Balls (25/16) 50 Burpees with Jump Over Wall Ball