Tuesday, 02-21-2017
Group Warm up Conditioning. For time*. Teams of 2 3000M Row 60 Kettlebell Swings 53/35 30 Lateral Barbell Burpees 60 Box Jumps 24/20 30 Deadlifts, 225/155 3000M Row *40 minute cap
Tuesday, 02-21-2017 Read More »
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Monday, 02-20-2017
Barbell Warm UP Conditioning 800M Run 21 Power Snatch, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Power Cleans, 9 K2E RX Men 95, 115, 135 RX Women 65, 85, 105 20 Minute Cap Strength Back Squat 20 Reps (Unbroken) Group Warms up to 60% – 65% of 1 Rep Max @45
Monday, 02-20-2017 Read More »
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while partner #2 runs 400m with sandbag. Once partner #2 returns, partner #1 will start their 400m run with sandbag and partner #2 will continue the work wherever partner #1 left
Saturday, 02-18-2017 Read More »
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while partner #2 runs 400m with sandbag. Once partner #2 returns, partner #1 will start their 400m run with sandbag and partner #2 will continue the work wherever partner #1 left
Saturday, 02-18-2017 Read More »
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017 Read More »
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017 Read More »
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 02-16-2017 Read More »
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 02-16-2017 Read More »
Wednesday, 02-15-2017
Strength 1 Rep Max Jerk Conditioning “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” AMRAP 20 5 HSPU 10 Pistols 15 Pull-ups
Wednesday, 02-15-2017 Read More »
Tuesday, 02-14-2017
Group Warm-up Conditioning. Teams of 2 AMRAP 30 30 Wall Balls 20/14 15 KB Swings 10 Parallette pass through 250m Row Partner 1 completes wall balls, box jumps, and parallette pass throughs while partner 2 rows 250M. When partner 2 finishes row, switch and partner 2 picks up on reps where partner 1 left off.
Tuesday, 02-14-2017 Read More »