Workout of the Day 5/22/2015

Weightlifting:

Clean and Jerk 80% x 1 x 7

Conditioning:

Performance –
For Time:
20 Box Jumps 30/20
10 CTB Pull ups
20 Box Jump Overs 24/20
10 Pull ups
20 Burpee Box Jumps 24/20
10 Bar Muscle ups

Fitness –
For Time
20 Box jumps / step ups
10 Pull ups / ring rows
20 Box jumps overs / step ups & overs
10 Pull ups / ring rows
20 Burpee box jumps / burpee box step overs
10 Pull ups / ring rows


Workout of the Day 5/21/2015

Strength:

Deadlift 6 @ 9 (load drop) 4-6% Fatigue

Conditioning:

Performance –
Partner “Sweeney Six Six Six”” *** For total time
6 Rounds For time
6 Deadlifts 135/95
6 Front Squats 135/95
6 Shoulder to Overhead 135/95″

*Each partner does 1 round then switch partner resting while other is working

Fitness –
Partner “Sweeney Six Six Six”” *** For total time
6 Rounds For time with DB
6 Deadlifts
6 Front Squats
6 Shoulder to Overhead

*Each partner does 1 round then switch partner resting while other is working


Workout of the Day 5/19/2015

Strength:

Press 6 @ 9 (load drop) 4-6% Fatigue

Conditioning:

Performance –
EMOM 12:00
Power Snatch 60%x3 Touch and go
1 Rope Climb

Fitness –
EMOM 12:00
6 DB Snatch (alt every 3 reps)
10 Pull ups / Ring Rows


Workout of the Day 5/18/2015

Strength:

Back Squat 6 @ 9 (load drop) 4-6% Fatigue

Conditioning:

Performance –
12-9-6-3
Power Cleans 185/125
HSPU

Fitness –
12-9-6-3
Power Cleans / DB Pwr Cleans
DB Strict Press / Negative HSPU


Workout of the Day 5/16/2015

Strength:

Make up

Conditioning:

Surprise!


Workout of the Day 5/15/2015

Strength:

Front Squat
3@7 3@8 PLUS 3 REPEAT sets

Conditioning:

Performance –

AMRAP 20:
7 Front Squats (95/65)
7 Toes to Bar
7 HSPU

Fitness –

AMRAP 20:
7 Goblet Squats
7 Knees to Elbows
3 Wall Walks


Workout of the Day 5/14/2015

Strength:

Bench Press
7@7 7@8 Plus 3 REPEAT sets

Conditioning:

Performance –

13 Min AMRAP
12 Burpees
8 Chest to Bar Pullups
200m Run

Fitness –

13 Min AMRAP
12 Burpees
8 Jumping Pullups
200m Run