Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Friday, 07-14-2017 Read More »
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Friday, 07-14-2017 Read More »
Foam roll (back, chest, glutes, quads and hamstrings) Group warm-up Conditioning. 30 minute AMRAP 10- Double unders 10-Calorie row 20- Double unders 20-Calorie row 30- Double unders 30-Calorie row 40- Double unders 40-Calorie row Rx+ When double unders are broken you go back to the last 10. Ex. on the first set if you brake
Thursday, 07-13-2017 Read More »
Strength: Deadlifts 1×5 @ 65% 1×3 @ 75% 2×2 @ 85% AMRAP @ 50% Conditioning. 5 rounds for quality* 10 Medball or plate pushups (Alternating sides) Suicides at the alley with 4 cones Right into AMRAP of Dips *Rest 2 minutes each round *The goal is 10+ dips each round. Use band and scale as
Wednesday, 07-12-2017 Read More »
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Tuesday, 07-11-2017 Read More »
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Tuesday, 07-11-2017 Read More »
Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for quality 50 meters Sled sprints (3-45’s lbs/1-45lbs and 1-25lbs) 10-Russian Kb swings (heavy as possible)
Monday, 07-10-2017 Read More »
Strength — Good Mornings and Sit Ups superset 5 Sets 15 Good Morning (Barbell) 30 Sit Ups Conditioning — DT — 3 Rounds 12 Deadlift L1 — 115# / 80# L2 — 135# / 95# L3 — 155# / 105# 9 Power Clean 6 S2OH Cash Out — Front to Back Alternating Strict
Friday, 07-07-2017 Read More »
Warmup — 3 Rounds 200m Row 10 PVC Pass Through 10 PVC Around the World 10 PVC Overhead Squats 10 Second Handstand Hold Skill — Handstand Progression 1’ Away from wall Box Partner Kick Up From Ground Unassisted Conditioning — Row For Time — 30 Min Cap 3000m E2MOM — 2 Snatch Complex @
Thursday, 07-06-2017 Read More »
Strength. Sumo Deadlift 7×3 work up in weight Clean and Jerk bar Warm up Conditioning. Need for Speed 1 practice round 10-5-5, then for time* 40/30 Cal Row 20/15 Clean & Jerk 135/95 10 Handstand Push-up *10 min cap Cash out Barbell partner leg roll out
Friday, 06-30-2017 Read More »
