Friday, 12-02-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push ups 50 air squats 600M Run
Friday, 12-02-2016 Read More »
For Time
Thursday, 12-01-2016
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Thursday, 12-01-2016 Read More »
Thursday, 12-01-2016
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Thursday, 12-01-2016 Read More »
Tuesday, 11-29-2016
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this
Tuesday, 11-29-2016 Read More »
Tuesday, 11-29-2016
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this
Tuesday, 11-29-2016 Read More »
Wednesday, 11-23-2016
Group Warm-up. Strict Press Strength. Wendler Bench or Strict Press 5×5 Conditioning. 5 Rounds for Time: 30 double-Unders 5 pull-ups (2 to 1 Ring Rows) 10 push-ups 15 air squats 5 Minute Rest, Then Establish 1 Rep Max Bear Complex 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Shoulder to Overhead
Wednesday, 11-23-2016 Read More »
Friday, 11-18-2016
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Friday, 11-18-2016 Read More »
Friday, 11-18-2016
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Friday, 11-18-2016 Read More »
Wednesday, 11-16-2016
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Wednesday, 11-16-2016 Read More »
Wednesday, 11-16-2016
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Wednesday, 11-16-2016 Read More »