Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
Wednesday, 07-19-2017 Read More »
For Time
Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
Wednesday, 07-19-2017 Read More »
Tuesday, 07-18-2017
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders
Tuesday, 07-18-2017 Read More »
Tuesday, 07-18-2017
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders
Tuesday, 07-18-2017 Read More »
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Friday, 07-14-2017 Read More »
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Friday, 07-14-2017 Read More »
Wednesday, 07-12-2017
Strength: Deadlifts 1×5 @ 65% 1×3 @ 75% 2×2 @ 85% AMRAP @ 50% Conditioning. 5 rounds for quality* 10 Medball or plate pushups (Alternating sides) Suicides at the alley with 4 cones Right into AMRAP of Dips *Rest 2 minutes each round *The goal is 10+ dips each round. Use band and scale as
Wednesday, 07-12-2017 Read More »
Tuesday, 07-11-2017
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Tuesday, 07-11-2017 Read More »
Tuesday, 07-11-2017
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Tuesday, 07-11-2017 Read More »
Monday, 07-10-2017
Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for quality 50 meters Sled sprints (3-45’s lbs/1-45lbs and 1-25lbs) 10-Russian Kb swings (heavy as possible)
Monday, 07-10-2017 Read More »