Strength In 20 minutes, build up to a 5 RM Bench Press for the day. Conditioning 8 minute AMRAP: 8 Burpees 8 Pull Ups 8/6 Calorie Row
Strength In 10 minutes, find a Max Effort Freestanding Handstand Hold (Scaled: Wall Assisted) Partner Conditioning 2 rounds for time: 80 Hang Dumbbell Snatches (50/35) 160 Double Unders Time Cap: 16 minutes Note: partition as desired.
Thursday 7/25 Strength A. 5 minute EMOM: 1 Three Position Halting Snatch Deadlift (1 inch off floor, bottom of knee, hip) B. 5 minute EMOM: 1 Power Snatch with 3 second Hold in Catch Position C. Every 90 seconds for… Read more »
Strength Cluster Back Squats: 5 sets of 3.2.2 reps, re-rack and rest no more than 10 seconds in between reps, building Partner Conditioning 12 minute AMRAP: 6 Dual Dumbbell Deadlifts (2×50/2×35) 6 Dual Dumbbell Squat Hang Cleans (2×50/2×35) Note: Alternate… Read more »
Strength Bench Press 5×5, across Conditioning 6-8-10-12-14 reps for time of: Calorie Row Burpee Over Rower Time Cap: 9 minutes
Strength A1. Freestanding Handstand Hold 4x 3-5 attempts (~60 seconds) A2. Shoulder Flexion or Hamstring Mobilization 4×30-60 seconds A3. Farmers Carry Knee Lifts 4×10/side (AHAP) Conditioning 3 rounds for time: 15 Toes to Bar 20 Alternating Single Arm Overhead Reverse… Read more »
Thursday 7/18 Strength 25 minute EMOM: M1-5: 1 Muscle Snatch + 1 Quarter Squat with 5 second pause M6-10: 1 Snatch High Pull + 1 Hang Power Snatch with 3 second pause in the catch M11-M25: 2 Touch and Go… Read more »
Strength Cluster Back Squats 5 sets of 4.3 reps, rerack the bar and rest no more than 10 seconds in between reps, building Conditioning 12 minute alternating EMOM: M1: Max Unbroken Wall Balls (20/14, Rx+ 25-30/16-20) M2: Rest M3: Max… Read more »
Strength Bench Press 5×5, building Note: No specific tempo today, but focus on control. Partner Conditioning 15 minute AMRAP: 3 Strict Handstand Push Ups 6 Chest to Bar Pull Ups 9/7 Calorie Row Note: Alternate rounds with your partner.
Strength A1. Wall Assisted Handstand Hold 4×10 seconds shy of failure A2. Shoulder Flexion or Hamstring mobilization 4×30-60 seconds A3. Suitcase Carry Knee Lifts 4×10/side (AHAP) Conditioning 3 rounds for time: 20 Alternating Dumbbell Snatches (50/35) 20 Alternating Dumbbell Goblet… Read more »