Tuesday 9.18.18

Tuesday 9.18.18

Fitness A. 2 Power Clean + 1 Jerk B. “Fireball” 2000m/1900m row 3 Power cleans (including 0:00) at top of each minute (115, 80) *compare to 6.8.18 Rx A. 6 sets Start at 60% and perform 2 clean and jerks, build as you see fit B. “Fireball”...
Monday 9.17.18

Monday 9.17.18

Fitness A. 5 sets A1. Close Grip Bench Press x5 A2. Single Arm Ring Rows x8/side B. AMRAP 3 x4 sets 60 Single unders 12 knee raises 7 Goblet Squats w/dumbbell (50, 35) -> hold with one hexhead in each hand 1 min rest between rounds *Pick up where you left off Rx A. 5...

Saturday 9.15.18

Technique Work We will spend about 10-15 minutes on some technique work with the barbell Conditioning Teams of 2 (there will be two scores) AMRAP 15 P1 performs 6 burpee box jump overs + 6 power snatch (75, 55) While P1 is doing that P2 will row for calories. Once P1...
Friday 9.14.18

Friday 9.14.18

Fitness and Rx A. Gymnastic skill/strength work Teams of 2 AMRAP 8 20 Chest to bar pull ups 20 Ring dips If you do not have chest to bar pull ups, you can do pull ups. If no pull ups do barbell pull ups OR banded strict pull ups. Sub in banded ring dips for ring dips...
Thursday 9.13.18

Thursday 9.13.18

Fitness A. Front Squat – 5×5, building as you see fit B. EMOM 16 1st minute: 10 Wall Balls + 20 toe taps 2nd minute: 3 power cleans Rx A. Front Squat (5@65, 5@70% 5@75%, 5@80%, 5@85%) B. 10 RFT 10 Wall balls (20, 14) 3 Power Cleans (165, 115) Rx+ A. EMOM 12...
Wednesday 9.12.18

Wednesday 9.12.18

Fitness A. Seated Barbell Strict Press 6-5-4-3-3-3 Sit on a box with feet flat and perform the number of listed strict press, building each round if you can. B. 3 RFT 21 Russian KBs (53, 35) 12 Goblet Squats (53, 35) 200m run Rx A. Strict Press+Push Press+Push Jerk 5...