Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box Jumps Overs (24/20) 5 Burpees 10 Sit-ups 10 Calorie Row Group Mobility Cash-out
Tuesday, 10-04-2016 Read More »
Strength. OHS 6×1 Work to a 1RM Conditioning. Fight Gone Bad 3 Rounds 1 Min. Wall Balls 20/14 1 Min. Sumo Dealift High Pull 75/55 1 Min. Box Jumps 20 1 Min. Push Press 75/55 1 Min. Cal. Row 1 Min rest
Friday, 09-30-2016 Read More »
Skill Work. Pull-up Prgression Strict, Kipping, and Butterfly Conditioning 200m Run 21 KB Swing 53/35 21 Ball Slams 25+/15+ 400m Run 15 KB Swing 15 Ball Slams 800m Run 9 KB Swing 9 Ball Slams 100m Run Cash Out. 3 rounds 20 Russian Twists :30 sec Wall Sit 20 Mountain Climbers
Thursday, 09-29-2016 Read More »
Strength. Strict Press 3-3-3-3-3 Conditioning. Lurong Challenge 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (Hang Cluster) Bar Facing Burpees
Wednesday, 09-28-2016 Read More »
Group Warm-up Conditioning. Teams of 2. You go, I go. Split reps AMRAP 7 40 Double Unders 10 HSPU Rest 4 Min. AMRAP 7 10 Snatches 95/65 30 Sit-ups Rest 4 Min. AMRAP 7 20 Jumping Lunges 10 C2B
Tuesday, 09-27-2016 Read More »
Strength Deadlift 6×2 Conditioning AMRAP 15 5 Squat Cleans 7 Handstand Pushups 9 Knee to Elbow 1 Rope Climb Level 1 95/65 Level 2 115/80 Level 3 135/95
Friday, 09-23-2016 Read More »
Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his
Friday, 09-16-2016 Read More »
Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his
Friday, 09-16-2016 Read More »
Skill Emom 16 1. 5 Ring Dips 2. 10 Pistols 3. 1 Rope Climb RTG: Legless 4. 5 Pull-Ups Conditioning: AMRAP 18 200M Run 5 Handstand Push-ups 20 Kettlebell Swings 53/35
Thursday, 09-15-2016 Read More »
Strength: Power Snatch 3-3-3-3-3-3 Increasing in Weight Conditioning: 5 Rounds for Time 6 Power Cleans 135/95 9 Front Squats 135/95 12 S2OH 135/95
Wednesday, 09-14-2016 Read More »
