Group Warm Up 2 Rounds 200m Run or Row 5 Of each movement Not rope climbs Conditioning — Inverted Pyramid (Teams of 2) 100 — Sit Ups 90 — Ball Slams @ 20/15 80 — 4 : 1 Flutter Kicks 70 — Cauldron @ 25 / 10 6 — Rope Climbs 1000m Run or Row […]
Tuesday, 10-24-2017 Read More »
Group Warm Up 2 Rounds 200m Run or Row 5 Of each movement Not rope climbs Conditioning — Inverted Pyramid (Teams of 2) 100 — Sit Ups 90 — Ball Slams @ 20/15 80 — 4 : 1 Flutter Kicks 70 — Cauldron @ 25 / 10 6 — Rope Climbs 1000m Run or Row
Tuesday, 10-24-2017 Read More »
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes RTG Vest or sandbag on runs
Thursday, 10-19-2017 Read More »
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes RTG Vest or sandbag on runs
Thursday, 10-19-2017 Read More »
Snatch Warm-up EMOM 10 Odd Minutes 10 Hollow Rocks Even Minutes 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat Start 65%-70% Increase Weight every round Conditioning. 5 Rounds for Time 6 Handstand Push-ups 6 Deadlifts 70% of 1 Rep Max Run Murphy loop
Wednesday, 10-18-2017 Read More »
Snatch Warm-up EMOM 10 Odd Minutes 10 Hollow Rocks Even Minutes 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat Start 65%-70% Increase Weight every round Conditioning. 5 Rounds for Time 6 Handstand Push-ups 6 Deadlifts 70% of 1 Rep Max Run Murphy loop
Wednesday, 10-18-2017 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute Rest 21-15-9 Cal Row Power Clean Shoulder to overhead 95/65 15 Minute Cap
Tuesday, 10-17-2017 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute Rest 21-15-9 Cal Row Power Clean Shoulder to overhead 95/65 15 Minute Cap
Tuesday, 10-17-2017 Read More »
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Friday, 10-13-2017 Read More »
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Friday, 10-13-2017 Read More »
