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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 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal Row Silver: (65/45) Bronze: (45/35)
Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95) 15 OHS (135/95) 9 Thrusters
Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of 5RM 15-20mins “Conditioning” EMOM x
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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