31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while partner #2 runs 400m with sandbag. Once partner #2 returns, partner #1 will start their 400m run with sandbag and partner #2 will continue the work wherever partner #1 left […]
Saturday, 02-18-2017 Read More »
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while partner #2 runs 400m with sandbag. Once partner #2 returns, partner #1 will start their 400m run with sandbag and partner #2 will continue the work wherever partner #1 left
Saturday, 02-18-2017 Read More »
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 02-16-2017 Read More »
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 02-16-2017 Read More »
Strength 1 Rep Max Jerk Conditioning “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” AMRAP 20 5 HSPU 10 Pistols 15 Pull-ups
Wednesday, 02-15-2017 Read More »
Group Warm-up Conditioning. Teams of 2 AMRAP 30 30 Wall Balls 20/14 15 KB Swings 10 Parallette pass through 250m Row Partner 1 completes wall balls, box jumps, and parallette pass throughs while partner 2 rows 250M. When partner 2 finishes row, switch and partner 2 picks up on reps where partner 1 left off.
Tuesday, 02-14-2017 Read More »
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6, 9, 12… OHS (95/65) Burpees
Friday, 02-10-2017 Read More »
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6, 9, 12… OHS (95/65) Burpees
Friday, 02-10-2017 Read More »
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20 Wall Balls 20/14 20 Farmer Carry Lunges 30+/15+ 20 Box Jumps 24/20
Thursday, 02-09-2017 Read More »
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20 Wall Balls 20/14 20 Farmer Carry Lunges 30+/15+ 20 Box Jumps 24/20
Thursday, 02-09-2017 Read More »
