Thursday 09-07-2017
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out 5 x 30/30 Row
Thursday 09-07-2017 Read More »
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Thursday 09-07-2017
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out 5 x 30/30 Row
Thursday 09-07-2017 Read More »
Friday, 09-01-2017
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Friday, 09-01-2017 Read More »
Friday, 09-01-2017
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Friday, 09-01-2017 Read More »
Thursday, 08-31-2017
Group Warm-up EMOM 10 Even – 20 Double Unders Odd – 10 Toe 2 Bar Conditioning “Griff” For Time 800m Run 400m Backwards Run 800m Run 400m Backwards Run Cash Out Barbell Leg Smash
Thursday, 08-31-2017 Read More »
Thursday, 08-31-2017
Group Warm-up EMOM 10 Even – 20 Double Unders Odd – 10 Toe 2 Bar Conditioning “Griff” For Time 800m Run 400m Backwards Run 800m Run 400m Backwards Run Cash Out Barbell Leg Smash
Thursday, 08-31-2017 Read More »
Wednesday, 08-30-2017
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3 185/135 Cash Out 100 ABs
Wednesday, 08-30-2017 Read More »
Wednesday, 08-30-2017
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3 185/135 Cash Out 100 ABs
Wednesday, 08-30-2017 Read More »
Tuesday, 08-29-2017
Tuesday “Ladies Night” Group Warm-up “Grace” 30 Clean and Jerks 135/95 7 Min. Cap Rest 3 Min. “Helen” 3 Rounds For Time 400m Row 21 KB Swing 53/35 12 Pull-ups 15 Min. Cap Rest 3 Min. “Isabel” 30 Snatches 135/95
Tuesday, 08-29-2017 Read More »
Saturday, 08-26-2017
2 vs. 2 Teams of 2 AMRAP 35: 12 Deadlifts 155/105 10 Box Jumps 24/20 8 Hang Cleans 155/105 6 Burpee Pull Ups 4 S2OH 155/105 2 Tire Flips Team A completes rounds and reps while Team B runs 400m with a band. Switch when Team returns from run.
Saturday, 08-26-2017 Read More »