August 29, 2016

Monday 22nd 

​​

CONDITIONING:

20 min AMRAP
1 Squat Clean
1 Burpee
2 Squat Cleans
2 Burpees
3 Squat Cleans
3 Burpees
4 Squat Cleans
4 Burpees
5 Squat Cleans
5 Burpees…
…continuing to climb the ladder until 20 minutes is up.

​Advanced athletes COULD make it a Squat Cle...

August 21, 2016

Monday 15th (MG)

No shoulder day​ 

CONDITIONING:​

30 Sec of Work, 30 Seconds of rest (32 total mins)

Alternating for 4 minutes

Kettlebell Wood Chops -right side

Kettlebell Wood Chops -left side​

Alternating for 4 minutes

Med Ball Toe Taps

Med Ball Situp Press

​​

Alternating fo...

August 14, 2016

Monday 8th

​​

WARMUP:​

STRENGTH:

Every 3 mins, for 18 mins

Sumo Deadlift

Seated Box Jumps 
*Set 1 – 6 reps each
*Set 2 – 4 reps each
*Set 3 – 2 reps each
*Set 4 – 6 reps each
*Set 5 – 4 reps each
*Set 6 – 2 reps each

CONDITIONING:

8 min AMRAP

10 Deficit Pushups

15 Kettlebell S...

August 7, 2016

Monday 1st

STRENGTH:

Minute 0

5 Deadlifts (65/45)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 2

5 Deadlifts (85/55)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 4

5 Deadlifts (115/75)

5 Hang Cleans

5 Front Squats

5 Push Press

CONDITIONING:

"Fran"

21-15-9

Thrusters (95/65) 

Pu...

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