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Summer Of Strength 8/1/14

Warm-up: Coach's Choice. Strength: 9x2 Thruster (taken from the floor) Work up to a peak set of two in the thruster (from the floor) over 9 sets. Rest 75-90s between attempts. After the last set, drop to 80% of the heaviest weight lifted and complete 1 set of ME thrusters. Conditioning: 6 Rds 10 Burpee 15 cal Row 20 ...

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Summer Of Strength 7/31/14

Warm-up: Coach's Choice. Strength: 8x2 Power Snatch +1 O/H Squat Drop to 90% 2x1 Power Snatch+ME O/H Squat -rest 75-90 sec between sets. Conditioning: Nasty Girls 3 Rds 50x Air Squats 7x Muscle-up (sub 7 pull-ups or negatives and 7 dips) 10x Hang Clean (135/95)

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Summer Of Strength 7/30/14

Warm-up: Coach's Choice. Strength: Push-Press 3,3,2,2,2,1,1,1,1 Drop 80% and do 3x5 EMOM Conditioning: 15 min AMRAP 1x Rope Climb 3x HSPU 5x Burpee Pull-up 7x Hang Snatch (95/65)    

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