Category / Workout of the day
031017
Strength e2mom for 12min 1 hang clean+ 1 front squat+ 1 full clean+ 1 jerk Conditioning for time 17min cap 400 run 10 muscle ups or 20 t2b 10 thrusters 60/40 400…
021017
Strength e2mom for 12min 6 rounds 1 hang snatch + 1 OHS 1 Full Snatch + 1 OHS Conditioning 3 Rounds 5 mins work, 1 min rest 10 Power Clean and Jerks…
Snatch pause 210917
Strength 5 rounds, every 90 sec 1 pause snatch (just off the ground) + 1 pause snatch (at the knee) + 1 full snatch Skill Handstand complex freestanding handstand hold into 1…
Grip strength 200917
1 rounds for time 15 min cap 15 front squat 90/55 20 muscle ups/burpee pull ups or 30 c2b 30 wallbals 40 kb swings 24/16 max effort burpee box jumps in the…
180917 Fight Gone Bad
Strength 12min to build to max 5 rep back squat Conditioning Fight gone bad 3 rounds 1min wallballs 1min sumo deadlift high-pulls 1min box jumps 1min shoulder to overhead 1min cal row…
140817 running clock
0-12min build to max power clean and jerk 12-15min 3 min rest/get bar ready for amrap 15- 22min 7 min amrap 6 hang power cleans 60/40 6 front squats 6 sh2oh…
Front squat pause
Strength Every 2min for 5 rounds 4 front squat with a 3 sec pause at the bottom Conditioning 2 min max cal bike 2 min amrap 5 thrusters + 5 lat burpees…
Death March 120917
Strength 12 min to build to max complex 1 clean+ 1 front squat 1 thruster Midline strength 10 death marches 8 1arm press (each side) 8 1arm oh kb lunges (each side)…
Weekend special 090917
Strength build to a 5 rep sumo deadlift high pull Conditioning 8 rounds of 2 min work 1 min rest odds: 200 run + max wall balls evens: 200 run + max…
Modified Rankel 080917
Strength 3×10 back squats build to heavy not max Conditioning 5 min amrap 6 deadlifts 100/65 7 burpee pull-ups 8 kb swings 24/16 200 run 1min 5 min amrap 5 deadlifts 6…
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