Warm Up 200m run 5 reps of each movement from the WOD as a group No Vest Conditioning — Cardio “Perfect 10” Take the top movement off each round until left with one movement and a run RX Weight Vest 10 — HSPUs 10 — Burpees 10 — Lateral Lunges 10 — Mountain Climbers 10 […]
Thursday, 09-21-2017 Read More »
Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5 Strict Press @ 75% SP 1rm Conditioning AMRAP 3 x4 500/400M Row Max Effort Wall Balls 20/14 1 minute rest between each AMRAP Score is total Reps
Wednesday, 09-20-2017 Read More »
Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you go I go. 185/125 205/140 225/155 30 Synchro Push Ups 30 Power Cleans each. 1 rep you go I go. 135/95 155/105 185/125 30 Partner walking planks. Like a normal
Tuesday, 09-19-2017 Read More »
Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you go I go. 185/125 205/140 225/155 30 Synchro Push Ups 30 Power Cleans each. 1 rep you go I go. 135/95 155/105 185/125 30 Partner walking planks. Like a normal
Tuesday, 09-19-2017 Read More »
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Friday, 09-15-2017 Read More »
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Friday, 09-15-2017 Read More »
Skill: Agility Drills Conditioning. For Time 1 Mile Run 5 Rounds 20 Kettlebell Swings 53/20 20 Back Extensions 1 Mile Run RTG= Vest
Thursday, 09-14-2017 Read More »
Teams of 3 10 Minutes to establish 1 rep Max Power Clean 5 Minute Rest 2000M Row 60 Power Snatches 115/75 1500M Row 60 Wall Balls 20/14 1000M Row 60 Push Jerks 115/75 500M Row 60 Burpee Box Jump Overs 24/20 Barbell must be held by one team member at all times during rows
Irma Ain’t No Friend of Mine! Read More »
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20 or 10 Pistols (Weighted) Conditioning. 5 Rounds for Time 400M Run 10 Hang Clusters L1 65/95 L2 95/65 L3 115/105 20 Min Cap Cash-out Foam Roll
Friday, 09-08-2017 Read More »
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20 or 10 Pistols (Weighted) Conditioning. 5 Rounds for Time 400M Run 10 Hang Clusters L1 65/95 L2 95/65 L3 115/105 20 Min Cap Cash-out Foam Roll
Friday, 09-08-2017 Read More »
