Saturday 5.20.2017

Conditioning

“Pain Train”

Partner Workout

30 min AMRAP
200m Run
KB/DB Hold 50,53/35
10 Burpees

*1 Partner runs 200m while other partner holds DB or KB in each hand. When partner returns teams do 10 Tandem Burpees. Other Partner leaves on the run while partner hold KB/DB. Score is total Burpees.

Friday 5.19.2017

Strength

15 min to find 5RM Bench Press then 5 min  2 x ME @50%

Conditioning

“Clever”

5 rounds for Reps
40 sec on 20 sec off
HR Push-up
Handstand Hold (5 Reps for every 20 seconds you hold)
Ring Dips

Finisher

100 Band Pull a parts

Competition

3 x ME Top of Ring Hold
3 x ME Chin over Bar Hold

Thursday 5.18.2017

Strength

8 min EMOM 4 1 arm DB Lunge 50/35 (per side)

Conditioning

24 min AMRAP Round ever 2 min
A 250/200m Row
B 100m Sprint

Beginners’

Strength

15 min to find 5RM Bench Press

Conditioning

5 rounds for Reps
40 sec on 20 sec off
HR Push-up
Handstand or Plank Hold (5 Reps for every 20 seconds you hold)
Bench Dips  

Finisher

80 Band Pull a parts

Wednesday 5.17.2017

Strength

15 min to find 5RM Front Squat

Conditioning

“Khalipa”

10 min AMRAP
10 Deadlifts 225/135
10 Toe 2 Bar

Finisher

100 Hollow Rocks

Competition

8!
Back Squats bodyweight
PIstols (per leg)

Beginners’

Strength

15 min to find 5RM Front Squat

Conditioning

10 min AMRAP
10 Deadlifts
10 Hanging Knee Raise

Finisher

50 Hollow Rocks

Tuesday 5.16.2017

Strength

20 min to find 2RM Full Clean

Conditioning

2017 Regional Event 6

30/25 Cal Bike
20 Burpee Box Jump Overs 24/20
10 Power Cleans 155/105

Finisher

1 x ME PLank

Competition

*30/24/ 185/125

Beginners’

Strength

15 min to find 2RM Full Clean (get as deep as possible)

Conditioning

25/20 Cal Bike
20 Burpee Box Step Oer
10 Power Cleans

Finisher

1 x ME Plank

Monday 5.15.2017

Strength

10 x 3 Snatch Grip Push Press @60%

Conditioning

“Froning”

7 min AMRAP
10 Burpee Pull-ups
25 Single Unders

Finisher

3 x 10  1 Arm DB/KB Row

Competition

5 Rounds 30/25 Calorie Bike *rest as needed

Beginners’

Strength

10 x 3 Push Press (light)

Conditioning

7 min AMRAP
10 Burpee  Jumping Pull-ups
25 Single Unders

Finisher

3 x 10 1 arm DB Row

Thursday 5.11.2017

Strength

8 min EMOM  Power Clean + Power Clean + Jerk @ 60%

Conditioning

“Purple Rain”

3 min Row for Calories
2 min Rest
3 min Power Clean and Jerk 135/95
2 min Rest
3 min Row for Calories

Beginners’

Strength

10 x 2 Front Squats (medium)

Conditioning

10!
Wall Balls 20/14
Sit-ups

Finisher

50 Steps Walking Lunge