Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15. Increasing weight Clean Deadlift Power Clean Clean Deadlift Power Clean Jerk Blue Pill. “Mini Murph” 5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats
Thursday, 02-02-2017 Read More »
Group Warm Up Run, Shoulders, Hips Conditioning. 10 Rounds for Time 100m Run 10 Snatches (95/65) 10 Bar Facing Burpees 10 Front Squat (95/65) 10 Sit Ups
Tuesday, 01-31-2017 Read More »
Strength: Deadlift 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning “KareBear” 150 Wallballs EMOM 1 Bear Complex L1 95/65 L2 115/80 L3 135/95
Friday, 01-27-2017 Read More »
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3 30 Unbroken Double Unders Conditioning Red Pill AMRAP 12 3 HSPU 6 Hang Snatch 95/65 9 Burpees over Bar Blue Pill 3 Rounds for Time 800m Run 30 KB Swings
Thursday, 01-26-2017 Read More »
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row L1 95/65 L2 115/80 L3 135/95
Wednesday, 01-25-2017 Read More »
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row L1 95/65 L2 115/80 L3 135/95
Wednesday, 01-25-2017 Read More »
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell Carry Murphy Loop 30 S2OH Barbell Carry Murphy Loop 20 KB/DB Snatches 50+/35+ L1 115/80 L2 135/95 L3 155/105
Tuesday, 01-24-2017 Read More »
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell Carry Murphy Loop 30 S2OH Barbell Carry Murphy Loop 20 KB/DB Snatches 50+/35+ L1 115/80 L2 135/95 L3 155/105
Tuesday, 01-24-2017 Read More »
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints
Monday, 01-23-2017 Read More »
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints
Monday, 01-23-2017 Read More »
