Tuesday 190709 – Experienced

Strength Back Squat Waves 9-7-5-3, building 9-7-5-3, heavier than previous wave Partner Conditioning 10 minute AMRAP: 20/16 Calorie Row 10/side Single Arm Dumbbell Thruster (50/35) Note: partition reps as desired with your partner.

Sunday 190707 – Experienced

Strength A1. Chest to Wall Handstand Hold 4×10 seconds (shy of failure) A2. Shoulder Flexion or Hamstring Mobilization 4×30-60 seconds Conditioning 30 seconds max reps at each station, followed by 30 seconds rest for 16 minutes: S1 – Single Arm… Read more »

Tuesday 190702 – Experienced

Strength Tempo Back Squat 4×8 (21X1), building Conditioning 15 minute alternating EMOM: M1: ME Air Squats M2: ME Calories Echo Bike M3: ME Toes to Bar M4: ME Sumo Dual Kettlebell Deadlift (2×24/2×16) M5: Rest Note: Must increase reps each… Read more »

Sunday 190630 – Experienced

Strength A1. Crow Hold 4×10 seconds shy of failure A2. Shoulder Flexion or Hamstring mobilization 4×30-60 seconds Conditioning Every 2 minutes, alternate stations for 18 minutes: S1: 450/360 m Row S2: 2/side Turkish Get Ups (AHAP) S3: 80-100 Double Unders

Tuesday 190625 – Experienced

Strength Back Squat 4×8, building Conditioning 3 rounds for time: 30 Wall Balls (20/14) 20 Alternating Hang Dumbbell Snatches (50/35) Note: challenge = unbroken Time Cap: 10 minutes