Category

Strength  5×2 Front Squat at 80 %- 85% each set followed by 2 negative pull-ups. Work For time: Run 800m 40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep) Run 800m Midline 10 Minutes working on Toes to Bar

1) 15:00 AMRAP at a conversational pace 50 Burpees 50 Thrusters 75/55# 2) 5:00 AMRAP (all out effort) of: 20 6″ Target Burpees 20 Thrusters 105/75#

Strength  5 X 100’ Prowler Push (HEAVY) Work  12 minute AMRAP of: 25 Wall Balls SPRINT 100m 25 Hand-Release Pushups SPRINT 100m Notes: DO NOT sandbag these runs. The MUST be all out. Midline  5 min of strict Toes to Bar * beginners 50 sit-ups

WORK 5-8 Thrusters, OTM for 10 Min Every minute on the minute (for 8 min): 5-8 reps of: thruster Work 4 rounds of: 10 reps of kettlebell swing at 70/53 lb 10 reps of toes-to-bar 10 reps of burpees 10 reps of shoulder-to-overhead at 135/95 lb

Strength Front-Squat, 5×5 Work  For Time Run 200-200-200-200 Wall-Ball 40-30-20-1 (M=20/W=14) Midline TBA

 

Strength Back Squat (light) due to 15.2 Work  Dogtown Mile time trial ( if doing 15.2 ) if not doing 15.2 then do following AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing Burpees

Strength  Heavy Sled Pushes immediately into  3 Box Jumps Work AMRAP 15  min 30 Jumping Lunges 30 Kettlebell Swings (53/35) 30 Push-Ups

Strength : Deadlift 5×3 @ 85 – 90 % Work:  2 Min AMRAP:  Burpees 4 Min AMRAP:  KB-Swings 2 Min AMRAP:  Burpees 53#/35# Something special… Core Work

Strength : Power Clean 5×2 @ 80-85 % of 1 RM Work  With a running clock… A. AMRAP 5 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest 5 Minutes B. AMRAP 5 10 Box Jump Overs, 24/20″ 10 Bar Facing Burpees 10 Front Squats, 135/95 Rest 5 Minutes C. AMRAP 5