Experienced

Sunday 190825 – Experienced

Strength A1. Tempo Jump Switch Split Squats (30X1) 4×5-7/side A2. Single Arm Overhead Chaos Hold 4×30 seconds/side (AHAP) Conditioning 10 minute AMRAP: 20 Alternating Dumbbell Snatches (50/35) 20 Overhead Dumbbell Walking Lunges (50/35)

Tuesday 190820 – Experienced

Strength Back Squat 4-4-3-3-2-2, building Conditioning For time: 50/40 Calorie Row + 2 rounds: 25 Wall Balls (20/14) 25 Dual Dumbbell Deadlifts (2×50/2×35) Time Cap: 8 minutes

Monday 190819 – Experienced

Strength A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (85% of 5 RM) B. Weighted Pull Up: 3×2-3 reps shy of failure and/or technical breakdown (75% of 3 RM) Conditioning 3 rounds of 1:30 minute AMRAP: 7… Read more »

Sunday 190818 – Experienced

Strength A1. Front Rack Dual Kettlebell Split Squat (30X1) 4×5/side, building A2. Single Arm Suitcase Dumbbell/Kettllebell Hold 4×20-30 seconds/side (AHAP) Conditioning 12 minute alternating EMOM: M1: ME Alternating Single Arm Russian Kettlebell Swings (24/16) M2: ME Single Arm Kettlebell Front… Read more »

Tuesday 190813 – Experienced

Strength Every 2 minutes for 6 sets, complete: 3 Tempo Back Squat, across (40X1) Note: goal is to do all 6 sets at heaviest weight lifted last week. Partner Conditioning 3 rounds for time of: 20 Deadlifts (135/95) 20 Hang… Read more »

Monday 190812 – Experienced

Strength A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (80% of 5 RM) B. Weighted Pull Ups: 3×2-3 reps shy of failure and/or technical breakdown (70% of 3 RM) Conditioning 8 minute AMRAP: 5 Ring Dips 5… Read more »

Sunday 190811 – Experienced

Strength A1. Front Rack Tempo Split Squat (30X1) 4×5/side, building A2. Single Arm Suitcase Barbell Hold 4×20-30 seconds/side (AHAP) Conditioning 2 rounds for time: 40 Alternating Dumbbell Snatches (50/35) 40 Alternating Dumbbell Box Step Ups (24/20)