Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10 Box Jumps 24/20 5 Minute Rest AMRAP 9 25 Double Unders 10 Deadlifts 135/95 5 Ring or Bar Muscle Ups (10 Pull-ups Scale) 5 Minute Rest AMRAP 9 15 Cal […]
Tuesday, 04-04-2017 Read More »
Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10 Box Jumps 24/20 5 Minute Rest AMRAP 9 25 Double Unders 10 Deadlifts 135/95 5 Ring or Bar Muscle Ups (10 Pull-ups Scale) 5 Minute Rest AMRAP 9 15 Cal
Tuesday, 04-04-2017 Read More »
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of your max (no touch and go) 30 box jumps (24/20) 400m run Cash Out: * 50 weighted sit-ups * 50 KB upright rows
Friday, 03-31-2017 Read More »
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of your max (no touch and go) 30 box jumps (24/20) 400m run Cash Out: * 50 weighted sit-ups * 50 KB upright rows
Friday, 03-31-2017 Read More »
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run 50m bear crawl 50 hammer strikes L1: 40 pull-ups + 40 dips L2: 40 C2B pull-ups + 40 ring rips L3: 20 bar MU
Thursday, 03-30-2017 Read More »
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run 50m bear crawl 50 hammer strikes L1: 40 pull-ups + 40 dips L2: 40 C2B pull-ups + 40 ring rips L3: 20 bar MU
Thursday, 03-30-2017 Read More »
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Wednesday, 03-29-2017 Read More »
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Wednesday, 03-29-2017 Read More »
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Friday, 03-24-2017 Read More »
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Friday, 03-24-2017 Read More »
