Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5 Snatches 10 Goblet Squats 500m Row L1 95/65 L2 115/75 L3 135/95
Wednesday, 02-08-2017 Read More »
AMRAP
Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5 Snatches 10 Goblet Squats 500m Row L1 95/65 L2 115/75 L3 135/95
Wednesday, 02-08-2017 Read More »
Wednesday, 02-01-2017
Strength Jerks Conditioning. 20 Minute AMRAP 5 Strict Press 10 Box Jumps 15 Twisting Mountain Climbers* *Same as a normal mountain climber, but knee is trying to hit opposite elbow, Left + Right = 1
Wednesday, 02-01-2017 Read More »
Thursday, 01-26-2017
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3 30 Unbroken Double Unders Conditioning Red Pill AMRAP 12 3 HSPU 6 Hang Snatch 95/65 9 Burpees over Bar Blue Pill 3 Rounds for Time 800m Run 30 KB Swings
Thursday, 01-26-2017 Read More »
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65
Thursday, 01-19-2017 Read More »
Wednesday, 01-18-2017
Strength: Jerk 60×3, 65×3, 70×3,75x3x3 Conditioning. AMRAP 15 1,2,3,4,5… Burpee Sit-up Pull-up Cash Out 3 Rounds 1 minute weighted Plank Hold 1 minute Wall Sit
Wednesday, 01-18-2017 Read More »
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
Tuesday, 01-17-2017 Read More »
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
Tuesday, 01-17-2017 Read More »
Wednesday, 01-11-2017
Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95 1 Suicide Run (4 cones) Cash out Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Wednesday, 01-11-2017 Read More »
Wednesday, 01-04-2017
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3 Minute Rest “Annie” 50-40-30-20-10 Double Unders and Sit-ups Mobility. Group Foam Roll
Wednesday, 01-04-2017 Read More »