Group Warm-up. Strict Press Strength. Wendler Bench or Strict Press 5×5 Conditioning. 5 Rounds for Time: 30 double-Unders 5 pull-ups (2 to 1 Ring Rows) 10 push-ups 15 air squats 5 Minute Rest, Then Establish 1 Rep Max Bear Complex 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Shoulder to Overhead
Wednesday, 11-23-2016 Read More »
EMOM 8 Minute 1, 10 Hollow Rocks Minute 2, 5 Ring Dips Minute 3, 10 Ring Rows Minute 4, 10 Ab Mat Sit-ups AMRAP 30 Teams of 2 1000M Row 20 Thrusters 95/65 200M Farmer Carry 50+/35+
Tuesday, 11-22-2016 Read More »
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Friday, 11-18-2016 Read More »
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Friday, 11-18-2016 Read More »
Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push ups
Thursday, 11-17-2016 Read More »
Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push ups
Thursday, 11-17-2016 Read More »
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Wednesday, 11-16-2016 Read More »
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Wednesday, 11-16-2016 Read More »
Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work: 60 Alternating Split Lunge Jumps Hold: Plank Work: 60 Kettlebell Swings (53/35) Hold: Handstand Work: 60 Goblet Squats (53/35) Hold: Barbell Hold Front Rack (95/65) Work: 60 Clean and Jerks
Tuesday, 11-15-2016 Read More »
Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work: 60 Alternating Split Lunge Jumps Hold: Plank Work: 60 Kettlebell Swings (53/35) Hold: Handstand Work: 60 Goblet Squats (53/35) Hold: Barbell Hold Front Rack (95/65) Work: 60 Clean and Jerks
Tuesday, 11-15-2016 Read More »
