Thursday, 10-12-2017
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
Thursday, 10-12-2017 Read More »
October 2017
Thursday, 10-12-2017
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
Thursday, 10-12-2017 Read More »
Wednesday, 10-11-2017
Barbell Warm up Warm up to 70% Strength Clean and Jerk EMOM x12 4 Min. @ 70 4 Min. @75 4 Min. @80 Conditioning. For Time Buy in: 50 Double Under 21-15-9 DB Snatch 35+/20+ Front Squats 135/95 Buy Out: 50 Double Unders Cash Out Super Set 3×10 DB Curls Bent over Rows
Wednesday, 10-11-2017 Read More »
Tuesday, 10-10-2017
Group Warm up Conditioning. Partner Wod “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75 L2 135/95 Followed by Team Chipper Split Reps 100 Sit ups 80 S2OH L1 115/75, L2 135/95 60 Pull Ups 40 Wall Balls 20/14 20 Deadlifts L1 185/125 L2 225/155 400m
Tuesday, 10-10-2017 Read More »
Friday, 10-06-2017
Conditioning. AMRAP 13 Lurong Challenge. Lucky 13 13 Toes to Bar 13 American KB Swings 13 Lateral Box Jump Overs L1: Wall sit ups, Russian KB 35/26, Box 24″/20″ L2: Wall sit ups, KB 53/35, Box 24″/20″ L3: T2B, KB 70/53, Box 30″/24″ Strength: deadlift warmup then 5 x 4 at 80-85%
Friday, 10-06-2017 Read More »
Thursday, 10-05-2017
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5 hang cleans 5 full cleans 1000m run 3 x 100m sled push (3/2 plates) barbell recommended load should be 70% of 1RM
Thursday, 10-05-2017 Read More »
Thursday, 10-05-2017
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5 hang cleans 5 full cleans 1000m run 3 x 100m sled push (3/2 plates) barbell recommended load should be 70% of 1RM
Thursday, 10-05-2017 Read More »
Wednesday, 10-04-2017
Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 – 135/85 Cash out – 400m class walk cool down
Wednesday, 10-04-2017 Read More »
Tuesday, 10-03-2017
Group Warm Up Conditioning. Partner workout – split reps u-go-I-go except for burpees 2 rope climbs 30 tire flips 10 burpees (both partners do 10 simultaneously) 30 KB swings Rx: 72/53 200m KB farmers carry (1 partner carries two kettlebells) 2 rope climbs 25 tire flips 10 burpees 30 KB swings 200m KB farmers carry
Tuesday, 10-03-2017 Read More »