Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017 Read More »
January 2017
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017 Read More »
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65
Thursday, 01-19-2017 Read More »
Wednesday, 01-18-2017
Strength: Jerk 60×3, 65×3, 70×3,75x3x3 Conditioning. AMRAP 15 1,2,3,4,5… Burpee Sit-up Pull-up Cash Out 3 Rounds 1 minute weighted Plank Hold 1 minute Wall Sit
Wednesday, 01-18-2017 Read More »
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
Tuesday, 01-17-2017 Read More »
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
Tuesday, 01-17-2017 Read More »
Monday, 01-16-2017
Strength Squat Clean 60×3, 65×3,70×3,75x3x3 Conditioning 30-20-10 Box Jump S2OH T2B L1 95/65 L2 115/80 L3 135/95
Monday, 01-16-2017 Read More »
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10 Good Mornings 3×5 Romanian Deadlifts Alternate sets Conditioning “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
Friday, 01-13-2017 Read More »
Thursday, 01-12-2017
Turkish Get up Review and Warm-up Blue Pill 3 Rounds for Time* 2 Turkish Get Ups (1 each arm) 10 Box Jumps 24/20 20 Wall Balls 20/14 *12 Minute Cap Red Pill A. In 7 minutes complete a 1000M Row + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes
Thursday, 01-12-2017 Read More »
Wednesday, 01-11-2017
Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95 1 Suicide Run (4 cones) Cash out Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Wednesday, 01-11-2017 Read More »