Tuesday, 11-07-2017
Group Warm Up. Conditioning. Teams of 2 For time: 60 Calorie row 50 Ball slams 40 Dumbbell push press 35 +/ 20+ 30 Toes to bar 20 Man makers 35+ / 20+ 15 Tire flips 5 Rope climbs
Tuesday, 11-07-2017 Read More »
Blog
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Friday, 11-03-2017 Read More »
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Friday, 11-03-2017 Read More »
Wednesday, 11-01-2017
Strength Front Squat 3-3-3-3-3 Conditioning For time: 40 burpees 40 thrusters 75/55 400 m run Cash Out 200M Plate Pinch Carry
Wednesday, 11-01-2017 Read More »
Tuesday, 10-31-2017
Group Warm Up Conditioning 33 minute EMOM: 8 shoulder to over head 135/95 8 weighted box step overs DBs 50/30 18/14 calorie row L1: 95/65, 30/10, 12/10 L2: 115/80, 40/20, 15/12 L3: 135/95, 50/30, 18/14 Cash Out: Ab superset 3 Rounds 1 Min Weighted Planks 1 Min Wall Sits
Tuesday, 10-31-2017 Read More »
Friday, 10-27-2017
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability
Friday, 10-27-2017 Read More »
Friday, 10-27-2017
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability
Friday, 10-27-2017 Read More »
Thursday, 10-26-2017
Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls Max Rep Snatch Grip or Regular Grip Deadlift L1 — 135 / 95 L2 — 155 / 105 L3 — 185 / 125 3 Minute Rest 3 Minute Sprint 200m
Thursday, 10-26-2017 Read More »
Thursday, 10-26-2017
Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls Max Rep Snatch Grip or Regular Grip Deadlift L1 — 135 / 95 L2 — 155 / 105 L3 — 185 / 125 3 Minute Rest 3 Minute Sprint 200m
Thursday, 10-26-2017 Read More »
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 /
Wednesday, 10-25-2017 Read More »