Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute Rest 21-15-9 Cal Row Power Clean Shoulder to overhead 95/65 15 Minute Cap
Tuesday, 10-17-2017 Read More »
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Friday, 10-13-2017 Read More »
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Friday, 10-13-2017 Read More »
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
Thursday, 10-12-2017 Read More »
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
Thursday, 10-12-2017 Read More »
Barbell Warm up Warm up to 70% Strength Clean and Jerk EMOM x12 4 Min. @ 70 4 Min. @75 4 Min. @80 Conditioning. For Time Buy in: 50 Double Under 21-15-9 DB Snatch 35+/20+ Front Squats 135/95 Buy Out: 50 Double Unders Cash Out Super Set 3×10 DB Curls Bent over Rows
Wednesday, 10-11-2017 Read More »
Group Warm up Conditioning. Partner Wod “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75 L2 135/95 Followed by Team Chipper Split Reps 100 Sit ups 80 S2OH L1 115/75, L2 135/95 60 Pull Ups 40 Wall Balls 20/14 20 Deadlifts L1 185/125 L2 225/155 400m
Tuesday, 10-10-2017 Read More »
Conditioning. AMRAP 13 Lurong Challenge. Lucky 13 13 Toes to Bar 13 American KB Swings 13 Lateral Box Jump Overs L1: Wall sit ups, Russian KB 35/26, Box 24″/20″ L2: Wall sit ups, KB 53/35, Box 24″/20″ L3: T2B, KB 70/53, Box 30″/24″ Strength: deadlift warmup then 5 x 4 at 80-85%
Friday, 10-06-2017 Read More »
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5 hang cleans 5 full cleans 1000m run 3 x 100m sled push (3/2 plates) barbell recommended load should be 70% of 1RM
Thursday, 10-05-2017 Read More »
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5 hang cleans 5 full cleans 1000m run 3 x 100m sled push (3/2 plates) barbell recommended load should be 70% of 1RM
Thursday, 10-05-2017 Read More »
