Wednesday, 06-21-2017
Strength Max Push / Bench Press Conditioning. Tabata 8 Rounds, 20 on /10 off Tabata Ball Slams 1 Minute Rest Tabata Walking Planks 1 Minute rest Tabata Sit-ups 1 Minute Rest Tabata Pull-ups
Wednesday, 06-21-2017 Read More »
Blog
Tuesday, 06-20-2017
Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds 250m Row 10 Jumping Lunges -1 Minute Rest- Charlie 4 Rounds 200m Run 10 Alt. DB Snatch 45+/30+ -1 Minute Rest- Delta 4 rounds 10 T2B 10 Burpees
Tuesday, 06-20-2017 Read More »
Tuesday, 06-20-2017
Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds 250m Row 10 Jumping Lunges -1 Minute Rest- Charlie 4 Rounds 200m Run 10 Alt. DB Snatch 45+/30+ -1 Minute Rest- Delta 4 rounds 10 T2B 10 Burpees
Tuesday, 06-20-2017 Read More »
Friday, 06-16-2017
Strength. Deadlift Warmup. Thrusters & muscle-ups muscle-up scaling is 2:1 C2B or pull-ups + ring dips Conditioning. For time 15 thrusters (165/110) 10 muscle ups 5 rope climbs Cash out 100 sit ups 100 Russian twists w/weight
Friday, 06-16-2017 Read More »
Thursday, 06-15-2017
Skill – HSPU progressions Conditioning. For Time 1000m run 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 1000m run 35’ time cap
Thursday, 06-15-2017 Read More »
Wednesday, 06-14-2017
Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of 1RM) 200m KB farmer’s carry 10 tire flips
Wednesday, 06-14-2017 Read More »
Wednesday, 06-14-2017
Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of 1RM) 200m KB farmer’s carry 10 tire flips
Wednesday, 06-14-2017 Read More »
Tuesday, 06-13-2017
Barbell Warmup 12’ EMOM 1 Clean & Jerk, add 5-10 lbs each minute Conditioning: 3 rounds for time 10 KB swings (72/53) 15 goblet squats 200m run Cool down: 400m walk w/object
Tuesday, 06-13-2017 Read More »
Saturday, 06-10-2017
Saturday Crush. Teams of 3. Barbell hold 400m Prowler Push (2×45/1×45) 60 Dumb Bell Snatches (40+/30+) 60 Wall Balls 400m Prowler Push 60 K2E 60 Burpee Box Jumps 400m Prowler Push 1500m Row 60 Power Cleans (135/95)
Saturday, 06-10-2017 Read More »
Friday, 06-09-2017
Strength. Deadlift Conditioning. E2MOM 20 Work up to a Heavy Bear Complex Power Clean Front Squat Push Press Back Squat Push Press
Friday, 06-09-2017 Read More »