Mon. 8/10 Every 3:00 x 6 Rounds 15/12 Calories, Echo Fx:12/9 12 Alt. OH Lunge steps w/single DB Px:50/35 Fx:35/20 L:20/10 Max – Wall balls Px:20/14 Fx:14/10 L:10/6 Tue. 8/11 Strict Press 2 waves of 7-5-3 Every 2:30 Go heavier in the second wave then in the first. CONDITIONING: 21-15-9[…]
Read More »Mon. 8/3 CORE 4 Sets 10 Hollow body rocks 10 V-ups 10 Tuck crunches :10 Hollow body hold Rest 1 minute between sets 10 minute time cap CONDITIONING: On the 2:00 minutes x 12 minutes 1 Round “Cindy” Max – Burpees “Cindy” 5 Pull ups Fx: Ring Rows 10 Push[…]
Read More »Mon. 7/27 For Time: 30/20 Calories – Echo 21-15-9 DB Squat Cleans Px:50/35 Fx:35/20 L:20/10 SHSPU Fx: Seated DB Press 30/20 Calories – Echo 16 minute time cap Tue. 7/28 Power Snatch EMOM x 10 Minutes 3 Power snatch Build in weight each round CONDITIONING: AMRAP 10 30 Double unders[…]
Read More »Mon. 7/20 Back Squat 2 waves of 7-5-3 Every 2:30 *Go heavier in the second wave then in the first. CONDITIONING: AMRAP 6 2,4,6,8,10,12…. Lateral Bar Burpees SDLHP Bar load-Px:95/65 Fx:75/55 L:55/35 Tue. 7/21 For Time 2k Ski-Erg 40 C2B Pull ups Fx:Pull ups L:JPU 30 Hang power cleans Bar[…]
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