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 »
Kettlebell Snatch Warm-up Blue Pill AMRAP 8 8 weighted Sit Ups 25/15 8 Deadlifts 155/105 5 Minute Break Red Pill 4 Rounds for Time* of: 6 left arm Kettlebell Snatches, 53/35 6 right arm Kettlebell Snatches, 53/35 15ft Rope Climbs, 3 ascents 200m Run *20 minute cap
Thursday, 12-29-2016 Read More »
Group Warm-up Red Pill AMRAP 15 10 Pull-ups 20 Front Squats 30 Double Unders L1 95/65 L2 115/80 L3 C2B, 135/95 Rest 5 mins Blue Pill 5 Rounds for Time 9 Shoulder to Overhead 15 Burpees 21 KB Swings L1 95/65, 53/35 L2 115/80, 53/35 L3 135/95, 70/53
Thursday, 12-22-2016 Read More »
Group Warm-up Conditioning. AMRAP 30 Teams of 2, Partition reps 50 Cal Row 40 Wall Balls 20/14 30 Goblet Squats 53/35 20 Man Makers 35/20 10 Power Snatch 135/95
Tuesday, 12-20-2016 Read More »
Group Warm-up Conditioning. AMRAP 30 Teams of 2, Partition reps 50 Cal Row 40 Wall Balls 20/14 30 Goblet Squats 53/35 20 Man Makers 35/20 10 Power Snatch 135/95
Tuesday, 12-20-2016 Read More »
Skill. EMOM 12 Minute 1 20ft Handstand Walk, Sx 4 Wall Walks Mintue 2 2 Rope Climbs Minute 3 10 Pistols Conditioning Blue Pill “Jerry” For Time 1 Mile Run 2k Row 1 Mile Run Red Pill AMRAP 5 15 Cal. Row 15 Power Cleans 95/65 Rest 3 Min. AMRAP 5 12 Cal Row 12
Thursday, 12-15-2016 Read More »
Skill. EMOM 12 Minute 1 20ft Handstand Walk, Sx 4 Wall Walks Mintue 2 2 Rope Climbs Minute 3 10 Pistols Conditioning Blue Pill “Jerry” For Time 1 Mile Run 2k Row 1 Mile Run Red Pill AMRAP 5 15 Cal. Row 15 Power Cleans 95/65 Rest 3 Min. AMRAP 5 12 Cal Row 12
Thursday, 12-15-2016 Read More »
Strength. Deload Week Strict/Bench Press Conditioning. AMRAP 15 3-6-9-12… 100M Sprint Hang Snatch 95/65
Wednesday, 12-14-2016 Read More »
Strength. Deload Week Strict/Bench Press Conditioning. AMRAP 15 3-6-9-12… 100M Sprint Hang Snatch 95/65
Wednesday, 12-14-2016 Read More »
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Tuesday, 12-06-2016 Read More »
