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Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm Front Rack Walking Lunge Steps
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over Row “Conditioning” AMRAP 7 minutes
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over Row “Conditioning” 3 Rounds For
Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time: 3 Power Cleans (135/95) 5
Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85) 25 Calorie Bike Silver: 95/65
Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast. Pull-Ups, 35/26lbs Bronze: Ring Row,
Monday 2/13 “Strength” Back Squat E2MOM x 12 6-6-4-4-2-2 Build in Weight “Conditioning” 3 RFT 5 BMU 7 Push Jerks 9 HPC 50 DU “Gold”
Monday 2/6 “Conditioning” 4 Sets 5min AMRAP 8 Burpees 5 Hang Power Snatch (95/65) 30 Double Unders Rest 2:00 *Start over each round Tabata Work
Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat 185/125 *from floor Silver: 8
Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00 Cap “Conditioning” 10 EMOM Min
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over
Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time:
Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85)
Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast.
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