Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Cash Out. Coaches Choice
Wednesday, 10-26-2016 Read More »
Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Cash Out. Coaches Choice
Wednesday, 10-26-2016 Read More »
Skill. EMOM x 12 Odd 10 KB Cleans Even 2 Rope Climb Conditioning. AMRAP 20 5 Tire Flips 10 Burpees 400M Run
Thursday, 10-13-2016 Read More »
Skill. EMOM x 12 Odd 10 KB Cleans Even 2 Rope Climb Conditioning. AMRAP 20 5 Tire Flips 10 Burpees 400M Run
Thursday, 10-13-2016 Read More »
Shoulder warm up Strength. Press Complex (From the Rack) 6 Sets working up in Weight 1 Push Press, 1 Push Jerk, 1 Split Jerk Conditioning. Lurong Challenge AMRAP 10 15 Wall Balls 30 Kettlebell Swings 60 Double Unders
Wednesday, 10-05-2016 Read More »
Shoulder warm up Strength. Press Complex (From the Rack) 6 Sets working up in Weight 1 Push Press, 1 Push Jerk, 1 Split Jerk Conditioning. Lurong Challenge AMRAP 10 15 Wall Balls 30 Kettlebell Swings 60 Double Unders
Wednesday, 10-05-2016 Read More »
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 »
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 »
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 »
