STRENGTH:
Deadlift 5R.M.
CONDITIONING:
As Many Rounds As Possible in 10 minutes:
Deadlift 225# / 155# x 1
Run 100m
Deadlift 225# / 155# x 2
Run 100m
Deadlift 225# / 155# x 3
Run 100m
Etc….
Then…
For time:
50 push-ups
Post loads, reps, times, and hate mail to comments.
LEVEL 2:
Back squat 3-3-3
Then…
“Grace”
For time:
30 clean-and-jerks, 135# / 95#
Post loads, times, and hate mail to comments.
STRENGTH:
Back Squat 5-5-5
then...
CONDITIONING:
For time:
21-15-19
Kettlebell swings, 24kg/16kg
Burpees
Post loads, times, and hate mail to comments.
LEVEL 2:
20 minutes to find 1rm Snatch
then....
As Many Reps As Possible in 12 minutes:
10 press (strict), 115# / 75#
15 sit-ups, 32kg / 24kg
30 kettlebell swings, 32kg / 24kg
50 hang-power-snatches, 65# / 45#
Post loads, reps, and hate mail to comments.
CONDITIONING:
“Nate”
As Many Reps as Possible in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 32kg/24kg
Post reps and hate mail to comments.
STRENGTH:
Glute-ham Raises 5-5-5
CONDITIONING:
As Many Reps As Possible in 10 minutes:
10 toes-to-bar
25 double-unders
Post loads, reps, and hate mail to comments.
STRENGTH:
Front Squat 1-1-1-1-1
CONDITIONING:
For time:
50 kettlebell swings, 24kg / 16kg
Post loads, times, and hate mail to comments.
STRENGTH:
Deadlift 3-3-3
CONDITIONING:
For time:
Run 800m x2
Rest 4 minutes between sets
Post loads, times, and hate mail to comments.
LEVEL 2:
20 minutes to set 3R.M. hang-power-clean
Then...
As Many Rounds As Possible in 12 minutes:
25 double-unders
Run 200m
3 muscle-ups
Post loads, reps, and hate mail to comments.
CONDITIONING:
For time:
Run 800m x3
Rest 4 minutes between sets
Then…
For time:
50 jump squats, 45#
Post times and hate mail to comments.
13 Foster St.
Bergenfield, NJ 07621
