Wednesday, 10-04-2017
Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 – 135/85 Cash out – 400m class walk cool down
Wednesday, 10-04-2017 Read More »
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Tuesday, 10-03-2017
Group Warm Up Conditioning. Partner workout – split reps u-go-I-go except for burpees 2 rope climbs 30 tire flips 10 burpees (both partners do 10 simultaneously) 30 KB swings Rx: 72/53 200m KB farmers carry (1 partner carries two kettlebells) 2 rope climbs 25 tire flips 10 burpees 30 KB swings 200m KB farmers carry
Tuesday, 10-03-2017 Read More »
Thursday, 09-28-2017
Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5 burpees 10 pull ups 15 pushups 20 sit-ups 25 lunges 30 ball slams 35 box jumps Cash out 400 meter group walk
Thursday, 09-28-2017 Read More »
Thursday, 09-28-2017
Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5 burpees 10 pull ups 15 pushups 20 sit-ups 25 lunges 30 ball slams 35 box jumps Cash out 400 meter group walk
Thursday, 09-28-2017 Read More »
Wednesday, 09-27-2017
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total double unders Each round is 3 minutes with a 2 minute rest in between each round L1- 95/65 L2- 105/75 L3- 115/85
Wednesday, 09-27-2017 Read More »
Wednesday, 09-27-2017
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total double unders Each round is 3 minutes with a 2 minute rest in between each round L1- 95/65 L2- 105/75 L3- 115/85
Wednesday, 09-27-2017 Read More »
Tuesday, 09-26-2017
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans 135/95 Followed by 3 Rounds 200 meter run 6 toes to bar Cash out 1k row
Tuesday, 09-26-2017 Read More »
Tuesday, 09-26-2017
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans 135/95 Followed by 3 Rounds 200 meter run 6 toes to bar Cash out 1k row
Tuesday, 09-26-2017 Read More »
Friday, 09-22-2017
Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using Snatch Grip All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position. Conditioning — Lurong WOD Raising the
Friday, 09-22-2017 Read More »
Friday, 09-22-2017
Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using Snatch Grip All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position. Conditioning — Lurong WOD Raising the
Friday, 09-22-2017 Read More »