Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Thursday, 12-01-2016 Read More »
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Thursday, 12-01-2016 Read More »
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete Clean Deadlift Squat Clean Front squat (2 second pause at the bottom) Push press Split
Wednesday, 11-30-2016 Read More »
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete Clean Deadlift Squat Clean Front squat (2 second pause at the bottom) Push press Split
Wednesday, 11-30-2016 Read More »
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this
Tuesday, 11-29-2016 Read More »
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this
Tuesday, 11-29-2016 Read More »
Group Warm Up Conditioning 4 Rounds for Time 5 Minute Cap 9 Shoulder to overhead 75/55 9 T2B 9 Box Jumps 24/20 1 Minute Rest 3 Rounds for Time 5 Minute Cap 9 Shoulder to Overhead 95/65 9 T2B 9 Box Jumps 24/20 5 Minute Rest AMRAP 10 Minutes: 15-ft. rope climb, 1 ascents
Friday, 11-25-2016 Read More »
Group Warm Up Conditioning 4 Rounds for Time 5 Minute Cap 9 Shoulder to overhead 75/55 9 T2B 9 Box Jumps 24/20 1 Minute Rest 3 Rounds for Time 5 Minute Cap 9 Shoulder to Overhead 95/65 9 T2B 9 Box Jumps 24/20 5 Minute Rest AMRAP 10 Minutes: 15-ft. rope climb, 1 ascents
Friday, 11-25-2016 Read More »
