Group Warm Up Conditioning. For Time “The Hammer” 800m Run (Carry Hammer) 100 Hammer Strikes 100 box Step-ups 20+/16+ (Hammer and Dumbbell) 100 Hammer Sit-ups 100 Hammer Back Squats 100 Hammer Overhead Lunges 100 Hammer Strikes 800m Run (Carry Hammer) Group Mobility
Tuesday, 11-01-2016 Read More »
Strength. Wendler Week 1. Dealift Conditioning. For Time OHS 10-1 Pull-Ups 1-10 L1 95/65 L2 115/80 L3 135/95, C2B
Friday, 10-28-2016 Read More »
Skill. EMOM x12 5 Deficit HSPU 10 Ring Rows Conditioning. For Time 2k Row 26 Alt. KB/DB Snatch 50+/35+ 26 Box Jumps 24/20 26 OH Lunges 45/25 26 Burpees
Thursday, 10-27-2016 Read More »
Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Cash Out. Coaches Choice
Wednesday, 10-26-2016 Read More »
Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Cash Out. Coaches Choice
Wednesday, 10-26-2016 Read More »
EMOM. 16 Min Odd Minutes – 6 Ball Slam Half Moons and 16 Mountain Climbers Even Minutes – 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat 70% – 75% of 1 rpm Conditioning. For Time 75 Double-Unders 21 Ball Slams Push-ups (1 right, 1 left, 1 center = 3 reps) 21 Thrusters rx 95/65, rtg 115/80
Thursday, 10-20-2016 Read More »
Strength. Turkish Get Ups Conditioning. Lurong Challenge – Baseline Test – Retest Men. 2 Rounds for Time:Opens 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Deficit Push Ups 10 Strict Pull Ups Masters 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Push Ups 10 Pull Ups
Wednesday, 10-19-2016 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus Suicide Sprint 50 Clean & Jerk 135/95 Suicide Sprints 50 Overhead Lunges 95/65 Suicide Sprint 50 Wall Balls 20/14 Suicide Sprint 50 Kettlebell Swings 53/35 *45 Minute Cap
Tuesday, 10-18-2016 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus Suicide Sprint 50 Clean & Jerk 135/95 Suicide Sprints 50 Overhead Lunges 95/65 Suicide Sprint 50 Wall Balls 20/14 Suicide Sprint 50 Kettlebell Swings 53/35 *45 Minute Cap
Tuesday, 10-18-2016 Read More »
Group Warm-up 1 legged Kettlebell Deadlift 3×10 each leg (1 Bell – opposite hand/opposite leg) Strength. Deadlift Work up to a heavy 1 rep max Conditioning “The Heartbreak Kid” 3 Rounds for Tme 10 Front Squats 185/135 20 C2B Pull-ups 50 Double unders
Friday, 10-14-2016 Read More »
