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Monday 7/24 “STRENGTH” In 10 minutes, build to a heavy 3-rep Power Clean “CONDITIONING” Benchmark: The Chief 5 Sets: AMRAP 3 minutes: 3 Power Cleans
Monday 7/17 “STRENGTH” In 10 minutes, build to a moderate 3-rep Deadlift “CONDITIONING” AMRAP 5 minutes: 50/40 Calorie Row – with time remaining, AMRAP Wall
Monday 7/10 “CONDITIONING” 5 Sets: AMRAP 3 minutes: 20 Double Unders 7 Box Jumps (24/20) 5 Hang Squat Clean Thrusters (95/65) REST 1:00 Silver: 20/16″
Monday 7/3 “CONDITIONING” Benchmark: Tabata This! For Reps: Tabata Calorie Row REST 1:00 Tabata Air Squat REST 1:00 Tabata Pull-up REST 1:00 Tabata Push-up REST
Monday 6/26 “CONDITIONING” Benchmark: Annie Minutes 0-8 Benchmark: Annie For Time: 50-40-30-20-10 Double Unders Sit-Ups Minutes 8-13 REST Minutes 13-20 AMRAP: 250m Row 15 Burpees
Monday 6/19 “STRENGTH” In 10 minutes, build to a heavy: Deadlift Hang Power Clean Push Jerk “CONDITIONING” Benchmark: DT 5 Rounds for Time: 12 Deadlifts
Monday 6/12 “CONDITIONING” Benchmark: Open 19.1 AMRAP 15 minutes: 19 Calorie Row 19 Wall Balls (20/14) REST 5:00 “STRENGTH” In 10 minutes, build to a
Monday 6/5 “STRENGTH” In 10 minutes, build to a heavy complex of: 3 TnG Power Cleans 3 TnG Hang Squat Cleans 3 TnG Shoulder to
Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: – Run together – Trade reps
Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8 minutes, build to a heavy
Monday 10/2 “STRENGTH” Bench Press Every 2:00 x 6 Sets: 5 @ 65% 5 @ 72.5% 3 x 5 @
Monday 9/25 “STRENGTH” Back Squat Every 2:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70%
Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:
Monday 9/11 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Set 1: 5 @ 50% Set 2: 3 @ 60%
Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)
Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1
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