I miss these two morons.

-strength-

• Squat
• 20 reps descending rest.
• Supplemental exercise du jour

-conditioning-

• All skills
• Max rds in 15
• 6 plyo push up
• 10 mtn climbers
• 4 burpees
• 20 double unders
• CFG
• Complete AQAP
• Row 2k
• 100 air squats
• 30 hang cleans m:165 w:105

Craaaaaig: The face of effort

-Lift-

• 15 mins to establish a new 1RM power clean

-Conditioning-

• On the minute capped at 20 mins
• 1st min: 2 PC at 80% of 1RM, 1 pull up
• 2nd min 2 PC, 2 pull up
• 3rd min: 2 PC, 3 pull up
• and so on and so on

They see me rolling. They hatin.

-strength-

• Deadlift 1×5+
• Supplemental movements du jour

-conditioning-

• All skills
• Complete for time
• 21 goblet squats 21 push up
• 42 pull up or ring row
• 15 goblet squats 15 push up
• 30 pull up or ring row
• 9 goblet squat 9 push up
• 18 pull up or ring row
• CFG
• 7 rounds
• 7 dead lift (115/75)
• 6 bent row
• 5 hang power clean
• 4 front squat
• 3 push press
• 2 hang power snatch
• 1 overhead squat

The face of supreme exertion.

-strength-

• Press make up
• Or
• Power clean 3×3

-conditioning-

• 30-20-15-10-5
• Kb swing (cfg kb snatch alt arm)
• Toe to bar

Babs, and her amazing flexibility.

-Strength-

• All Skills: press 2×5, 1×5+
• CFG: 15 mins to establish a new 1RM press
• Supplemental stuff du jour

-Conditioning-

• All Skills:
• 21-15-9
• Push press (95/65)
• Dips (whatever you have at the moment)
• CFG:
• Max rounds in 12 mins
• 1 push press at 90% of 1RM press
• 1 chest to bar pull up
• 1 push press
• 3 chest to bar pull up
• 1 push press
• 5 chest to bar pull up.

John Rogers squats his max sets while humming the marine corps hymn. Or anthem. Or whatever it is.

-strength-

• 20 reps with descending rest
• Supplemental work du jour.

-conditioning-

• “football gone bad”

People let me tell ya bout my best friend...

-lift make up/mobility-

• Lift make up/skill practice
• Mwod

-conditioning-

• 8 rounds aqap
• 30 double under
• 10 kb swing
• 10 plyo push up
• 10 cal row

-Warm up-

• Foam Roll
• Weekly warm up

-Strength-

• Deadlift
• 1×5+
• Back ext. or dips.

-Conditioning-

• All Skills:
• max rds in 15 mins
• Run to fence+back
• 10 KB hang cleans
• 20 KB lunge steps
• CFG:
• “DT”
• 12 deadlift
• 9 Hang power clean
• 6 power jerk
• 155/95

Why I no longer spike my bar after a successful lift.

-Warm up-

• Foam Roll
• Weekly warm up

-Lift-

• Power clean+Push press
• 3×3
• Dips or full GHR’s

-Conditioning-

• 4 rounds AQAP
• 5 Burpee+box jumps
• 15 Heavy KB swing
• 50 Air squat

Ominous clouds and whatnot.

-Warm up-

• Foam Roll
• Weekly warm up

-Strength-

• Press
• 2×5, 1×5+
• Chins

-Conditioning-

• All Skills:
• Complete AQAP
• 80 Ring row with heels on the ground
• 80 Russian Twist or sit up
• 80 American KB swing
• *Partition as needed
• CFG:
• Max rds in 12 mins
• 3 Hang power clean+2 FS+1 thruster (135/85)
• 5 Chest to bar pull up