Friday, 09-23-2016
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 »
AMRAP
Thursday, 09-15-2016
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 »
Tuesday, 09-13-2016
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Tuesday, 09-13-2016 Read More »
Tuesday, 09-13-2016
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Tuesday, 09-13-2016 Read More »
Monday, 08-29-2016
Strength. Back Squat Week 3 10 x 3 80% Conditioning. 12 minute AMRAP 7 Power Snatches (95/65) 14 Box Jumps (24/20) 1oom Run
Monday, 08-29-2016 Read More »
Friday, 08-26-2016
Strength. Deadlifts Work up to 4 Rep Max Conditioning. Lurong Pre Challenge WOD 3 Rounds for time. 20 Stationary Overhead Lunges RX(75/55) RTG(95/65) 15 Toes to Bar 50 Double Unders
Friday, 08-26-2016 Read More »
Thursday, 08-25-2016
Group Warm Up. Conditioning. AMRAP 30. Teams of two 50 Calorie Row 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Power Cleans (135/95) 10 HSPU
Thursday, 08-25-2016 Read More »
Thursday, 08-18-2016
Group Warm-up Endurance 2000M row for time Conditioning. AMRAP 10 min 7 Push Jerk 115/85 14 Pistols Mobility Session
Thursday, 08-18-2016 Read More »
Thursday, 08-11-2016
Group Warm Up Conditioning. 10 min AMRAP 7 HSPU 10 Box Jumps (30/24) Mobility Break (Coach’s Choice) 10 min AMRAP 10 DB Squat Cleans (30+/20+) 10 Push ups
Thursday, 08-11-2016 Read More »
Wednesday, 08-03-2016
Barbell Warm Up Strength. Power Clean 20 minutes to establish 2 rep max Conditioning. AMRAP 15 minutes 5 T2B 3 Power Clean RX (155/105) RTG (205/145) 1 Rope Climb Cash Out 4 x 200m sprint rest 1:1
Wednesday, 08-03-2016 Read More »