Strength: Bench or push press 5 x 3, 80% + 5lbs warmup overhead squats Conditioning. For time: L1 75 overhead squats (95/65) L2 100 overhead squats (95/65) 50 burpees Scale weight as needed Cash out: 50 weighted sit ups 50 DB rows
Wednesday, 12-13-2017 Read More »
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6 muscle ups substitute: 6 pull-ups + 6 dips
Tuesday, 12-12-2017 Read More »
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6 muscle ups substitute: 6 pull-ups + 6 dips
Tuesday, 12-12-2017 Read More »
Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean Front Squat X2 Split Jerk Cash Out — 3 Rounds 200m Overhead KB Carry (light)
Friday, 12-08-2017 Read More »
Conditioning — RX Weight Vest 1000m Run 3 Rounds of: 10 Push Ups 10 Pull Ups 800m Run 3 Rounds of: 10 Air Squats 10 Burpees 10 Lunges 400m Run 3 Rounds of: 10 Sit Ups 10 Dips 10 3 Count Mountain Climbers 10 Toes to Bar 200m Run
Thursday, 12-07-2017 Read More »
Strength — Bench or Push Press 5×3 @ 80% Conditioning — EMOM 16 Odd Minutes — G2OH (45/25# Plate) Even Minutes — Burpee Score is combined lowest round of G2OH + Burpees Cash Out — 3 Rounds 30 sec. Forward Barbell Roll 30 sec. Backward Barbell Roll 30 sec. Dead Hang from Pull Up Bar
Wednesday, 12-06-2017 Read More »
Group Warm-Up Conditioning — Team of Two — 30 Minute AMRAP Score = (Calories per minute) x (number of rounds completed) Non working partner rows for calories Working partner completes: 25 Double Unders 20 Kettlebell Swings 15 Russian Twists (1 Left, 1 Right) 5 HSPU Cash Out 400M Group Walk
Tuesday, 12-05-2017 Read More »
Strength — Front or Back Squat 5×3 @ 80% Conditioning 3 Rounds for Time 3 Muscle Up 6 Squat Clean L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 9 Box Jumps L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 12 Deadlifts
Monday, 12-04-2017 Read More »
Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 12-01-2017 Read More »
Rope Climb Skill Review Tactical Fitness Training “White” Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters 40 Minute Cap
Thursday, 11-30-2017 Read More »
