Thursday, 08-17-2017
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Thursday, 08-17-2017 Read More »
For Time
Thursday, 08-17-2017
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Thursday, 08-17-2017 Read More »
Tuesday, 08-15-2017
Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH 95/65 100M Sled Push 60 Toes 2 Bar 200m Sled Push 60 Wall Balls 20/14 400m Sled Push *45 Min Cap
Tuesday, 08-15-2017 Read More »
Friday, 08-11-2017
Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring dips for MU’s.
Friday, 08-11-2017 Read More »
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Tuesday, 08-08-2017 Read More »
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Tuesday, 08-08-2017 Read More »
Wednesday, 08-02-2017
Warm Up. EMOM 10 5 Push-ups 10 Single-Leg Kettlebell Deadlift (5 each leg) 53/35 10 Double Unders Cash In. 3 Quality Rounds with 1:30 Rest Between 8 Deadlifts 65% of 1 Rep Max 15 Kettlebell Swings 53/35 Conditioning. For Time* 400M Run 20 Toe 2 Bar 20 Power Cleans 135/95 100 Double Unders 20 Toe
Wednesday, 08-02-2017 Read More »
Wednesday, 07-26-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time 9, 15, 21, 15, 9 V Ups Dumbbell Thruster (30+/15+) Cauldrons (45/25) 1 Rope Climb After Each RoundCash Out: Strict Press Negatives (explode up, 5 seconds down) 3×5 @ 6
Wednesday, 07-26-2017 Read More »
Saturday, 07-22-2017
For Time, Teams of 4, Split Reps 80 Ball Slams Flip Tire to 200m Mark (Run back to the gym) 60 OHS 95/65 Flip Tire to 400m Mark (Run back to the gym) 80 Toes 2 Bar Flip Tire to 200m Mark (Run back to the gym) 60 Man Makers 30+/20+ Flip Tire back to
Saturday, 07-22-2017 Read More »
Friday, 07-21-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3
Friday, 07-21-2017 Read More »