Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up 6 Deadlifts (225# / 155#) 9 Lateral Burpee Over Bar 12 2 Count Twisting Mountain Climbers (focus on squeezing the knee toward opposite elbow rather than speed)
Thursday, 03-09-2017 Read More »
Strength. Week 2 Presses Conditioning. For Time 21 Cal Row Snatch Complex: Snatch Pull (below the knee) Power Snatch Hang Snatch (squat) Snatch Balance (squat) 18 Cal Row Snatch Complex 15 Cal Row Snatch Complex 12 Cal Row Snatch Complex 9 Cal Row Snatch Complex 6 Cal Row Snatch Complex 3 Cal Row Snatch Complex
Wednesday, 03-08-2017 Read More »
Strength. Week 2 Presses Conditioning. For Time 21 Cal Row Snatch Complex: Snatch Pull (below the knee) Power Snatch Hang Snatch (squat) Snatch Balance (squat) 18 Cal Row Snatch Complex 15 Cal Row Snatch Complex 12 Cal Row Snatch Complex 9 Cal Row Snatch Complex 6 Cal Row Snatch Complex 3 Cal Row Snatch Complex
Wednesday, 03-08-2017 Read More »
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15 Air Squats 400m Run 9 HSPU 45#/25# 9 Box Jump 30”/24” 9 Air Squats 200m Run Cash Out. Tabata. 6 Rounds Plate Pinch Plank Hold Hollow Rock
Tuesday, 03-07-2017 Read More »
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15 Air Squats 400m Run 9 HSPU 45#/25# 9 Box Jump 30”/24” 9 Air Squats 200m Run Cash Out. Tabata. 6 Rounds Plate Pinch Plank Hold Hollow Rock
Tuesday, 03-07-2017 Read More »
Strength: Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1 75×1, 80×1, 65 AMRAP Conditioning 4 Rounds for Time 500m Row 20 Ball Slams 20+/10+ 25 Box Jumps 24/20 30 Sit-ups
Wednesday, 03-01-2017 Read More »
EMOM 10 Odd – 10 Push-Ups (Plyo Advanced) Even – 1 Clean + 1 Front Squat + 1 Jerk Conditioning. 4 Rounds for time (RTG 6 Rounds) 5 Handstand Push Ups 10 Pull-ups 60M Sled Push (Back Alley Down and Back) 45s/25s Cash Out Shoulder mobility. Bands
Wednesday, 02-22-2017 Read More »
Group Warm up Conditioning. For time*. Teams of 2 3000M Row 60 Kettlebell Swings 53/35 30 Lateral Barbell Burpees 60 Box Jumps 24/20 30 Deadlifts, 225/155 3000M Row *40 minute cap
Tuesday, 02-21-2017 Read More »
Barbell Warm UP Conditioning 800M Run 21 Power Snatch, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Power Cleans, 9 K2E RX Men 95, 115, 135 RX Women 65, 85, 105 20 Minute Cap Strength Back Squat 20 Reps (Unbroken) Group Warms up to 60% – 65% of 1 Rep Max @45
Monday, 02-20-2017 Read More »
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017 Read More »
