5:45 PM
Skills Clinic with Brandon. Handstand push-ups and handstand walks!

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Conditioning:

“Filthy Fifty”
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Presses (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

Compare to June 18, 2018.

Overview of the Week

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Congratulations to Coach Brandon and Casey!

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Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 5 Bench Press (ME)
Station 2: 5 Pendlay Row (ME)

Conditioning:

5 Rounds for Time
5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
10 Hand Release Push-ups
100 Meter Sprint

Strength:

EMOM 12
Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-ups
Min 4: Rest

Fx:
Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 1 Strict Pull-up with 3 second negative + 4 Kipping Pull-ups
Min 4: Rest

Conditioning:

6 Rounds for Time
300 meter Row
12 Shoulder-to-Overhead (135/95)(95/65)(Rx+ 155/105)

Time Cap: 15:00 minutes.

Strength:

E3MOM 21
1 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME)

Conditioning:

For Time
50 Double Unders
10 Deadlifts (275/185)(205/135)
50 Double Unders
10 Deadlift (225/155)(185/125)
50 Double Unders
10 Deadlift (225/155)(185/125)
50 Double Unders
10 Deadlift (185/125)(135/95)
50 Double Unders
10 Deadlift (185/125)(135/95)

Time Cap: 13:00 Minutes

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@75-80%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@80-85%

Conditioning:

AMRAP 4:
25 Wall Balls (20/14)
25 Abmat Sit-Ups
Max Reps Burpees
Rest 4:00

AMRAP 4:
25 Abmat Sit-Ups
25 Burpees
Max Reps Wall Balls (20/14)
Rest 4:00

AMRAP 4:
25 Burpees
25 Wall Balls (20/14)
Max Reps Abmat Sit-Ups