Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds 250m Row 10 Jumping Lunges -1 Minute Rest- Charlie 4 Rounds 200m Run 10 Alt. DB Snatch 45+/30+ -1 Minute Rest- Delta 4 rounds 10 T2B 10 Burpees
Tuesday, 06-20-2017 Read More »
Strength. Deadlift Warmup. Thrusters & muscle-ups muscle-up scaling is 2:1 C2B or pull-ups + ring dips Conditioning. For time 15 thrusters (165/110) 10 muscle ups 5 rope climbs Cash out 100 sit ups 100 Russian twists w/weight
Friday, 06-16-2017 Read More »
Skill – HSPU progressions Conditioning. For Time 1000m run 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 1000m run 35’ time cap
Thursday, 06-15-2017 Read More »
Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of 1RM) 200m KB farmer’s carry 10 tire flips
Wednesday, 06-14-2017 Read More »
Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of 1RM) 200m KB farmer’s carry 10 tire flips
Wednesday, 06-14-2017 Read More »
Barbell Warmup 12’ EMOM 1 Clean & Jerk, add 5-10 lbs each minute Conditioning: 3 rounds for time 10 KB swings (72/53) 15 goblet squats 200m run Cool down: 400m walk w/object
Tuesday, 06-13-2017 Read More »
Saturday Crush. Teams of 3. Barbell hold 400m Prowler Push (2×45/1×45) 60 Dumb Bell Snatches (40+/30+) 60 Wall Balls 400m Prowler Push 60 K2E 60 Burpee Box Jumps 400m Prowler Push 1500m Row 60 Power Cleans (135/95)
Saturday, 06-10-2017 Read More »
Group Warm Up Skills. Pistols Conditioning — Chipper w/ Hammer — 40 min cap Meter Run Hammer Strikes Step Ups 24/20 Sit Ups Air Squat Single Arm Man Maker Overhead Lunges Meter Run (same as first run) L1 600m/60 reps L2 800m/80 reps L3 1000m/100 reps
Thursday, 06-08-2017 Read More »
Group Warm Up Skills. Pistols Conditioning — Chipper w/ Hammer — 40 min cap Meter Run Hammer Strikes Step Ups 24/20 Sit Ups Air Squat Single Arm Man Maker Overhead Lunges Meter Run (same as first run) L1 600m/60 reps L2 800m/80 reps L3 1000m/100 reps
Thursday, 06-08-2017 Read More »
Strength. Push or Bench Press Conditioning — Sprint 50 Double Unders (2 : 1 Singles) 10 Deadlifts L1: 155# / 105# L2: 185# / 125# L3: 225# / 155# 40 Double Unders 8 Deadlifts 30 Double Unders 6 Deadlifts 20 Double Unders 4 Deadlifts 10 Double Unders 2 Deadlifts
Wednesday, 06-07-2017 Read More »
