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21 May 2015

052215

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Conditioning: 6 rounds for time
Run 200m (Everett Street & Back)
10 Deadlift, 225/155

Skill/Strength: Handbalancing – 6 x hold for max time
Handwalking – 6 x max distance

20 May 2015

052115

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Strength/Skill: Front Rack Reverse Lunges – 5×5 each leg

Conditioning: EMOM 16
Odd – 3 Pistols each leg
Even – 7 Burpees

Edward Korona Jr Usbf liked this post
19 May 2015

052015

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Strength/Skill: Power Clean 3RM

Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups

18 May 2015

051915

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Strength/Skill: Dips 5×5 AHAP compare to 5/7

Conditioning: AMRAP 15
Row 500m
20 Push-ups

Edward Korona Jr Usbf liked this post
17 May 2015

051815

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Strength/Skill: Push Press 5×3

Conditioning: Reps of 21-15-9 for time
Push Press
Pull-ups

16 May 2015

051715

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Strength/Skill: Heaving Snatch Balance – work up to a max single

Conditioning: Complete 5 rounds for max reps
1:00 – Airdyne Calories
1:00 – Wallball shots, 30/20
1:00 – Kettlebell swings, 32/24
rest 1:00

16 May 2015

051615

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Complete 3 rounds each for time in teams of 3
Run 400m
15 Ground to overhead, 135/95
12 Pull-ups

Performed Relay style with one person working at a time. While one person is working, the other two teammates are holding a 45# plate against their chest

09 May 2015

051015

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Team – Reg Event 2

175 Snatches
25 Rope Climbs
115 Thrusters

M-75# Snatches, 115# Thrusters
W-55# Snatches, 75# Thrusters

Work in Teams of 3. Share the work in any manner that is chosen.

08 May 2015

050915

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Strength/Skill:
A. Pull-ups – 5×5 AHAP
B. Push-ups – 5×10 @ a tempo of 2121

Conditioning: Complete reps of 30-25-20 for time of
25# DB Thrusters
Burpees

07 May 2015

050815

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Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across


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