Friday, 08-12-2016
Strength. 5 rep max Deadlift Conditioning. 30-20-10 (RTG is 40-30-20-10) Pullups Front Squats (135/95) (Scale as necessary)
Friday, 08-12-2016 Read More »
Blog
Thursday, 08-11-2016
Group Warm Up Conditioning. 10 min AMRAP 7 HSPU 10 Box Jumps (30/24) Mobility Break (Coach’s Choice) 10 min AMRAP 10 DB Squat Cleans (30+/20+) 10 Push ups
Thursday, 08-11-2016 Read More »
Wednesday, 08-10-2016
Group warm up. I Spy Conditioning. 4 RFT 400 m run 15 t2b 20-15-10-5 OHS @ 95/65 – 115/75 – 135/85 – 155/95 Cash out. Tabata Planks, Russian twists, low five planks, candlestick
Wednesday, 08-10-2016 Read More »
Tuesday, 08-09-2016
Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds 2 KB 53/35) 150 Wall Balls 1K Row (partner holds 2 KB 53/35) 100 Sit Ups Rower must stop rowing anytime KBs are put down * Time cap 35mins
Tuesday, 08-09-2016 Read More »
Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Scaled. 12 – 9 – 6 Pull-Up Power Snatch
Friday, 08-05-2016 Read More »
Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Scaled. 12 – 9 – 6 Pull-Up Power Snatch
Friday, 08-05-2016 Read More »
Thursday, 08-04-2016
Group Warm-up Conditioning. For Time* 1000m Run 90 Double Unders 80 Sit Ups 70 Hammer Strikes 60 Weight Lunges 45/25 500m Row 40 Box Jump Overs 30 KB Snatch (53/35) 20 Burpees Tuck Jumps 10 HSPU 10 Tire Flips *45 min cap
Thursday, 08-04-2016 Read More »
Wednesday, 08-03-2016
Barbell Warm Up Strength. Power Clean 20 minutes to establish 2 rep max Conditioning. AMRAP 15 minutes 5 T2B 3 Power Clean RX (155/105) RTG (205/145) 1 Rope Climb Cash Out 4 x 200m sprint rest 1:1
Wednesday, 08-03-2016 Read More »
Tuesday, 08-02-2016
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Tuesday, 08-02-2016 Read More »
Tuesday, 08-02-2016
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Tuesday, 08-02-2016 Read More »