Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7 Toes to bar 9 Back Rack Lunge 95/65
Friday, 04-07-2017 Read More »
April 2017
Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7 Toes to bar 9 Back Rack Lunge 95/65
Friday, 04-07-2017 Read More »
Thursday, 04-06-2017
Skill. Bar muscle up / pull-up progression Conditioning. Spartan Training AMRAP 20. Teams of 2 200M Sandbag or Plate Carry Run 100 Hammer Strikes 30 Sandbag Squats 6 Sandbag Get-ups
Thursday, 04-06-2017 Read More »
Wednesday, 04-05-2017
Strength. Press or bench press Conditioning. 4 rounds for time* 10 Power Snatch (115/80) (135/95) 15 Push-ups 400M Run *30 Minute Cap
Wednesday, 04-05-2017 Read More »
Tuesday, 04-04-2017
Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10 Box Jumps 24/20 5 Minute Rest AMRAP 9 25 Double Unders 10 Deadlifts 135/95 5 Ring or Bar Muscle Ups (10 Pull-ups Scale) 5 Minute Rest AMRAP 9 15 Cal
Tuesday, 04-04-2017 Read More »
Tuesday, 04-04-2017
Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10 Box Jumps 24/20 5 Minute Rest AMRAP 9 25 Double Unders 10 Deadlifts 135/95 5 Ring or Bar Muscle Ups (10 Pull-ups Scale) 5 Minute Rest AMRAP 9 15 Cal
Tuesday, 04-04-2017 Read More »