Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out and lacrosse ball with time remaining in class.
Friday, 12-15-2018 Read More »
For Time
Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out and lacrosse ball with time remaining in class.
Friday, 12-15-2018 Read More »
Thursday, 12-14-2017
Tactical Fitness – for time: Demo: reverse burpees and variants 400m run 50 air squats 400m run 50 jumpies 400m run 50 KB swings (53/35) 400m run 40 T2B 400m run 30 reverse burpees
Thursday, 12-14-2017 Read More »
Wednesday, 12-13-2017
Strength: Bench or push press 5 x 3, 80% + 5lbs warmup overhead squats Conditioning. For time: L1 75 overhead squats (95/65) L2 100 overhead squats (95/65) 50 burpees Scale weight as needed Cash out: 50 weighted sit ups 50 DB rows
Wednesday, 12-13-2017 Read More »
Tuesday, 12-12-2017
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6 muscle ups substitute: 6 pull-ups + 6 dips
Tuesday, 12-12-2017 Read More »
Tuesday, 12-12-2017
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6 muscle ups substitute: 6 pull-ups + 6 dips
Tuesday, 12-12-2017 Read More »
Thursday, 12-07-2017
Conditioning — RX Weight Vest 1000m Run 3 Rounds of: 10 Push Ups 10 Pull Ups 800m Run 3 Rounds of: 10 Air Squats 10 Burpees 10 Lunges 400m Run 3 Rounds of: 10 Sit Ups 10 Dips 10 3 Count Mountain Climbers 10 Toes to Bar 200m Run
Thursday, 12-07-2017 Read More »
Monday, 12-04-2017
Strength — Front or Back Squat 5×3 @ 80% Conditioning 3 Rounds for Time 3 Muscle Up 6 Squat Clean L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 9 Box Jumps L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 12 Deadlifts
Monday, 12-04-2017 Read More »
Friday, 12-01-2017
Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 12-01-2017 Read More »
Thursday, 11-30-2017
Rope Climb Skill Review Tactical Fitness Training “White” Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters 40 Minute Cap
Thursday, 11-30-2017 Read More »