August 2016

Today’s Workout

Strength

• EMOM10: 2 Power Cleans (Build)
  • Then perform 3 drop sets at 90% of your heaviest double at the completion of the EMOM
• 5×3 Deadlifts at 85%
  • Rest 1 Minute between your sets
• Bench Press
  • 10-8-6-4-2 *Build to a heavy double. Try to beat your most recent heavy double bench press

Accessory

• Bent Over Row 3×10

Today’s Workout

Strength

• 10 Front Squats AFAP at 75% for 2 Rounds, Rest 1 minute between efforts 

Conditioning

• AMRAP20
  • 400m Run
  • 10 Front Squats (135/95#) (CRX 155/105#)
  • 10 Toes to Bar

Today’s Workout

Strength/Strict Gymnastics

• 4 rounds (Unbroken if possible)
  • 10 Strict Toes to bar + 5 Strict Pull Ups

Conditioning

• 4 Rounds Each for time
  • 20 Calorie Row
  • 15 Wallballs (20/14#) (CRX 30/20#)
  • 10 Burpees over the bar
  • 5 Muscle Ups
• Rest 1:1 or alternate with a partner

Today’s Workout

Strength

• EMOM10:
  • 1 Full Snatch (Build to a heavy)

Conditioning

• 3 Rounds for time:
  • 30 DB Snatches (50/30#) (CRX 70/50#)
  • 30 HSPU

Endurance 8 AM

• Run 25 minutes at a conversational pace
• Rest 2 minutes
• 10x100m Sprints, Rest 1 Minute

Barbell Club 9 AM

• Build to a heavy complex of:
  • 1 Clean + 2 Front Squats
• Then perform the complex at 95% and 90%

Accessory

• 3×20 Good Mornings

Open Gym 10-12PM

Today’s Workout

Strength

• EMOM10, Alternating minutes with a partner:
  • Odd- 3 HEAVY Deadlifts
  • Even- 5 Strict Pull ups AHAP

Conditioning

• AMRAP20, Alternating MOVEMENTS with a partner for total rounds:
  • 200m Run
  • 10 Burpees over the bar
  • 10 Deadlifts (225/155#)
  • 15 Heavy Russian KB Swings
  • 15 Hollow Body Rocks

Today’s Workout

Strength

• Build to a heavy double bench press 
• Take 55% of heaviest double and perform 3 MAX EFFORT SETS for total reps. Rest as needed between sets

Conditioning

• AMRAP7:
  • 30 Double Unders
  • 12 Burpees

Today’s Workout

Strength

• EMOM5:
  • 5 Touch n Go Power Snatch (115/75#) (CRX 155/105#)

Rest 2 Minutes

• EMOM5:
  • 5 Touch n Go Power Cleans (165/115#) (CRX 205/135#)

Conditioning

• Every 90 Seconds begin a new element for 2 total rounds:
  • 25 Toes to Bar
  • 20 Burpee Box Jump Overs (24/20) (CRX 30/24)
  • 20 Pistols
  • 15 Power Cleans (155/105#)

Today’s Workout

Strength

• Push Press 5×5 @85%

Conditioning

• 5 Rounds EACH For Time:
  • 200m Run
  • 7/5 Muscle Ups
  • 10 HSPU (CRX- Strict)

Rest 2:00 after each round

Today’s Workout

Strength

• 1 Attempt at a 10RM Front Squat (15 minute time cap)

Conditioning

• 3:00 Rounds with a 3:00 rest between each round for TOTAL CALORIES x 4
  • 2 Rope Climbs (CRX= 3 Rope Climbs) (SX= 5 Pull ups per RC)
  • Max Calories rowing in remaining time