August 29, 2019

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon

"Squeaky Clean"

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

115/85

Optional Body Armor

4 Giant Sets:

12 Front Rack Kettlebell Box Step-Ups (24"/20")

30 Second Heavy D-Ball Hold

12 Weighted Pausing Hip Extensions

Rest 2 Minutes Between

August 29, 2019

Thursday August 29th

Active Recovery: 30 minute time cap

27-24-21-18-15-12-9:

AbMat Sit-ups

Bike Calories

After Each Set (7 Rounds): 1 round of strict Cindy

5 Strict Pull-Ups

10 Push-ups

15 Air Squats

Mobility and Stretching:

Shoulders

August 28, 2019

Team Workout.  Bring the heat.

August 28, 2019

Sorry for the missing posts the last few days, enjoy. 

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches

Metcon: "Halftime"

30-20-10:

Dumbell Snatch (50/35)

Wallballs (20/14)

Directly Into...

10-20-30:

Burpees

Calorie Row

Optional Deadlift Stamina

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM

August 22, 2019

A. Pausing Snatch Pull: 

5 Sets of 2 every minute. 

Based these sets off your 1RM Snatch:

Set #1: 80%

Set #2: 85%

B. Snatch Complex

On the 1:00 x 5 Sets:

1 Snatch Pull

1 Low Hang Power Snatch (below the knee)

Set #1: 65%

Set #2: 70%

Sets #3-5: Build to a Heavy for the day

"Crazy Stairs"

10 Rounds of ""CTB Cindy""

50/35 Calorie Row

30 Power Snatches (115/85)

August 20, 2019

Handstand Walk Conditioning

5 Rounds, Not For Time but with 12 minute time cap

250m row/200m run/ or 14/10 cal assault bike

40 Double Unders

30' Handstand Walk (each mat is 7’)

Sub HS walk for 5 wall walks or 10-15 shoulder taps

METCON (25 minutes): Score from each round is the rounds of deadlifts and burpees completed.

"Frank the Tank" Part 1 (On the 0:00)

AMRAP 5: 

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining: 

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)

AMRAP 5: 

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining: 

9...

August 19, 2019

Gymnastic Conditioning

5 Rounds: 15 minute time cap

300 Meter Row + 40% Unbroken Ring Muscle-ups

Row at a recovery pace and aim for all 5 sets to be unbroken on the rings

METCON

"30 Rock"

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

August 18, 2019

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique, 60% of 1RM snatch

On the Minute x 5:

5 Touch and Go Squat Snatches

METCON: 10 minute time cap

"Dirty Water"

For Time: 

100 Double Unders

800 Meter Run

60/45 Calorie Row

August 17, 2019

Team workout, come for the fun!

Teams of 2.  

August 16, 2019

Strength

Deadlift, every 1:30

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Metcon

"Hangnail"

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35) (switch hands every 5 reps)

25/18 Calorie Assault Bike

20 Barbell Facing Burpees

15 Deadlifts (245/165)

Optional Midline:

3 Giant Sets:

6 Glute Ham Raises

9 Strict Toes to Bar 

15 Weighted Hip Extensions

21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets

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