Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat Jumps Jumping Lunges (Blue Pill) 60 cal row 50 power cleans 95/65 40 wall balls 20/14 30 burpees 20 T2B 10 pistols 30 Minute Cap
Thursday, 12-08-2016 Read More »
Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat Jumps Jumping Lunges (Blue Pill) 60 cal row 50 power cleans 95/65 40 wall balls 20/14 30 burpees 20 T2B 10 pistols 30 Minute Cap
Thursday, 12-08-2016 Read More »
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9 S2OH 95/65 Cash out Benchmark: 400M run
Wednesday, 12-07-2016 Read More »
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9 S2OH 95/65 Cash out Benchmark: 400M run
Wednesday, 12-07-2016 Read More »
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Tuesday, 12-06-2016 Read More »
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Tuesday, 12-06-2016 Read More »
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push ups 50 air squats 600M Run
Friday, 12-02-2016 Read More »
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push ups 50 air squats 600M Run
Friday, 12-02-2016 Read More »
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Thursday, 12-01-2016 Read More »
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Thursday, 12-01-2016 Read More »
