Friday, 11-10-2017
Strength. Conventional or Sumo deadlift 5 x 8 @ 60% Conditioning. For Time 30 Box jumps 24/20 30 V UPS 30 Goblet squats 53/35 30 Double unders Cash Out. 3 rounds 200m Farmers Carry
Friday, 11-10-2017 Read More »
For Time
Thursday, 11-09-2017
Group Warm Up Conditioning Team of 2 (you go/ I go) 400 Meter Run 60 pull ups 400 meter run 6 50 meter alternating sled push 2(45)/1(45) 400 meter run 60 Wall Balls 20/14 400 meter run 60 kettlebell swings 53 / 35 400-meter run 60 dumbbell snatches 45+/30+ 400-meter run 60 burpees RTG: weighted
Thursday, 11-09-2017 Read More »
Thursday, 11-09-2017
Group Warm Up Conditioning Team of 2 (you go/ I go) 400 Meter Run 60 pull ups 400 meter run 6 50 meter alternating sled push 2(45)/1(45) 400 meter run 60 Wall Balls 20/14 400 meter run 60 kettlebell swings 53 / 35 400-meter run 60 dumbbell snatches 45+/30+ 400-meter run 60 burpees RTG: weighted
Thursday, 11-09-2017 Read More »
Tuesday, 11-07-2017
Group Warm Up. Conditioning. Teams of 2 For time: 60 Calorie row 50 Ball slams 40 Dumbbell push press 35 +/ 20+ 30 Toes to bar 20 Man makers 35+ / 20+ 15 Tire flips 5 Rope climbs
Tuesday, 11-07-2017 Read More »
Tuesday, 11-07-2017
Group Warm Up. Conditioning. Teams of 2 For time: 60 Calorie row 50 Ball slams 40 Dumbbell push press 35 +/ 20+ 30 Toes to bar 20 Man makers 35+ / 20+ 15 Tire flips 5 Rope climbs
Tuesday, 11-07-2017 Read More »
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Friday, 11-03-2017 Read More »
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Friday, 11-03-2017 Read More »
Wednesday, 11-01-2017
Strength Front Squat 3-3-3-3-3 Conditioning For time: 40 burpees 40 thrusters 75/55 400 m run Cash Out 200M Plate Pinch Carry
Wednesday, 11-01-2017 Read More »
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 /
Wednesday, 10-25-2017 Read More »
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 /
Wednesday, 10-25-2017 Read More »