Tuesday, 08-30-2016
Shoulder mobility (Bands) 3X3 Handstand Walk Walk-up Conditioning. For time: 50 Ring Rows 50 Kettlebell Swings, 53/35 50 Lunges 50 Knees to Elbows 50 Push ups 50 Sit-ups 50 Cal Row 50 Burpees
Tuesday, 08-30-2016 Read More »
Blog
Monday, 08-29-2016
Strength. Back Squat Week 3 10 x 3 80% Conditioning. 12 minute AMRAP 7 Power Snatches (95/65) 14 Box Jumps (24/20) 1oom Run
Monday, 08-29-2016 Read More »
Friday, 08-26-2016
Strength. Deadlifts Work up to 4 Rep Max Conditioning. Lurong Pre Challenge WOD 3 Rounds for time. 20 Stationary Overhead Lunges RX(75/55) RTG(95/65) 15 Toes to Bar 50 Double Unders
Friday, 08-26-2016 Read More »
Thursday, 08-25-2016
Group Warm Up. Conditioning. AMRAP 30. Teams of two 50 Calorie Row 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Power Cleans (135/95) 10 HSPU
Thursday, 08-25-2016 Read More »
Wednesday, 08-24-2016
Strength. Push Press 3-3-3-3-3 Increasing weight each set Conditioning. 5 Rounds 200m Run 10 S2OH 95/65 20 KBS 53/35
Wednesday, 08-24-2016 Read More »
Tuesday, 08-23-2016
Group Warm-up Conditioning. Angie 100 Pull-up 100 Push-up 100 Sit-up 100 Squats
Tuesday, 08-23-2016 Read More »
Friday, 08-19-2016
Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX /85 RTG) 400M run 20 Deadlifts (185 RX/205 RTG 155 RX /175 RTG) 30 Knee to Elbows 200M run 40 Barbell Windshield Wipers (95 RX/115 RTG 65 RX /85 RTG)
Friday, 08-19-2016 Read More »
Friday, 08-19-2016
Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX /85 RTG) 400M run 20 Deadlifts (185 RX/205 RTG 155 RX /175 RTG) 30 Knee to Elbows 200M run 40 Barbell Windshield Wipers (95 RX/115 RTG 65 RX /85 RTG)
Friday, 08-19-2016 Read More »
Thursday, 08-18-2016
Group Warm-up Endurance 2000M row for time Conditioning. AMRAP 10 min 7 Push Jerk 115/85 14 Pistols Mobility Session
Thursday, 08-18-2016 Read More »
Wednesday, 08-17-2016
Clean Complex Warm-up Strength. EMOM 10 1 Hang Power Clean, 1 Front Squat, 1 Power Clean Work up to a heavy weight Conditioning. 4 Rounds for time 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG
Wednesday, 08-17-2016 Read More »