Wednesday, 03-01-2017
Strength: Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1 75×1, 80×1, 65 AMRAP Conditioning 4 Rounds for Time 500m Row 20 Ball Slams 20+/10+ 25 Box Jumps 24/20 30 Sit-ups
Wednesday, 03-01-2017 Read More »
February 2017
Tuesday, 2-28-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 Relay Style 5 Burpees 10 Wall Balls 20/14 15 KB Swings 53/35 Cash Out 200m Sled/ Prowler push
Tuesday, 2-28-2017 Read More »
Thursday, 02-23-2017
Skill Rope Climb (Beginner to Advance) Conditioning. AMRAP 17 20 Double Unders 15 Wall Balls 5 Tire Flips 2 Rope Climbs Cash Out. Tabata Abs. 2 Rounds Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles
Thursday, 02-23-2017 Read More »
Wednesday, 02-22-2017
EMOM 10 Odd – 10 Push-Ups (Plyo Advanced) Even – 1 Clean + 1 Front Squat + 1 Jerk Conditioning. 4 Rounds for time (RTG 6 Rounds) 5 Handstand Push Ups 10 Pull-ups 60M Sled Push (Back Alley Down and Back) 45s/25s Cash Out Shoulder mobility. Bands
Wednesday, 02-22-2017 Read More »
Tuesday, 02-21-2017
Group Warm up Conditioning. For time*. Teams of 2 3000M Row 60 Kettlebell Swings 53/35 30 Lateral Barbell Burpees 60 Box Jumps 24/20 30 Deadlifts, 225/155 3000M Row *40 minute cap
Tuesday, 02-21-2017 Read More »
Monday, 02-20-2017
Barbell Warm UP Conditioning 800M Run 21 Power Snatch, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Power Cleans, 9 K2E RX Men 95, 115, 135 RX Women 65, 85, 105 20 Minute Cap Strength Back Squat 20 Reps (Unbroken) Group Warms up to 60% – 65% of 1 Rep Max @45
Monday, 02-20-2017 Read More »
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while partner #2 runs 400m with sandbag. Once partner #2 returns, partner #1 will start their 400m run with sandbag and partner #2 will continue the work wherever partner #1 left
Saturday, 02-18-2017 Read More »
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while partner #2 runs 400m with sandbag. Once partner #2 returns, partner #1 will start their 400m run with sandbag and partner #2 will continue the work wherever partner #1 left
Saturday, 02-18-2017 Read More »
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017 Read More »
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017 Read More »